“Banshee”
A. Back Squat: 4 x 70%, 3sets x 4reps @ 80%
B.1. Floor Press: 5 x 3 reps @ AHAP, rest 1 min.
B.2. Jumping Dips: 5 x AMRAP (-2), rest 3 min.
C. E.M.O.M x 20 min.
even: 7 Wallballz, 14
odd: 3 Strict Pull-ups and 5 push-ups
D.1. Deadbugs: 3 x 20, rest 1 min.
D.2. GHD Back Ext: 3 x 25, rest 2 min.
“Juggernaut”
A. Back Squat: 4 x 70%, 3sets x 4reps @ 80%
B.1. Floor Press: 5 x 3 reps @ AHAP, rest 1 min.
B.2. Jumping Dips: 5 x AMRAP (-2), rest 3 min.
C. E.M.O.M x 20 min.
even: 10 Wallballz, 25/20
odd: 5 Strict Pull-ups
D.1. Deadbugs: 3 x 20, rest 1 min
D.2. GHD Back Ext: 3 x 25, rest 2 min.
Jumping Dips or Dip Hops video
(-2) = stop 2 reps short of failure
Conquest Black 
August 23rd, 2013 at 6:16 pm
a. Back squat using 345# as 100%
b. Floor press 5×3 reps 225#
b2. Jumping dips 19, 15, 16, 13, 13
c. EMOM x 20 min – 10 wallballs 25#, 5 strict chinups
Coach Gabe