Push Press Every :90 x 6 sets: (max out) Set 1: 5 Push press Sets 2-3: 3 Push press Sets 4-6: 1 Push press Next week will be a deload, and the following week we will start push jerk progressions. Then… 3min. AMRAP: 5 Toes-To-Bar 10 Cal Bike Rest 1min. 5min. AMRAP: 5 Toes-To-Bar 10…
Pause back Squat Primer: 3-4 Sets 5 Barbell Back Squats 45/35 5 Bodyweight Jump Squat Main Set: 5 Sets 5 Pause Back Squats *2-3 Second Pause in the Bottom 40-60% of 1RM Squat Then…. 5 Rounds For Time: 45 Dus /60 Singles 15 Wall Balls 9 Deadlifts 225/155
35min. to get as far as possible… 30 Rounds Per Partner : (60 rounds total) 1 Deadlift 315/205 or build 3 HSPU / Muscle ups 5 Wall Ball
3 Rd 10/8 Cal Bike 10 Air Squats 20 H2H KBS 20 Russian Twists with plate (10/side) Then… Primer: 5 sets 1Muscle Snatch + 1 Tall Power Snatch Then.. EMOM x 8 2 Hang Power snatch 1 Overhead squats Then… For time – 6:00 Cap Bike 20/15 Cal 20 Clusters 155/105# Bike 20/15
35min. to try and finish… 120 Cal 110 Sit-Ups 100 Hang Power Cleans 90 Push-Ups 80 Cal 70 Sit-Ups 60 Hang Power Cleans 50 Pull ups 40 Cal 30 Sit-Ups 20 Hang Power 10 Burpee Pull ups.
3 Sets For Times: 20 Alternating Leg V-Ups 15 Air Squats 20 Walking Lunge Steps 15 Push ups 20 Mountain Climbers Rest 1 min between sets Then… Deadlift (6 Sets) Deadlift (Week 1 of 3) Every 2:00 x 6 Sets: Set 1: 5 @ 67-72% Set 2: 3 @ 72-75% Set 3: 3 @ 75-80%…
Push Press Every :90 x 5 sets: (Week 3 of 3) 3 Push press Then…. 10 Rounds For Time: 10/8 Cal Row 10 Alt DB Snatch 50/35 10 Burpee Over DB
Squat Primer: 3-4 Sets 5 Back Squats @ 135/95 5 Max Height Wall Ball Main Set: 5 Sets 4 Front Squats + 4 Back Squats These should be relatively light. I want to continue take some time off of heavy squats and rebuild some of our squatting. We will be mixing it up into a…
10 Bb curls 10 Bb high pulls 10 bent over row 5x Then… For Time: 60 Double Unders or 80 Single Unders 30 Empty Barbell Thrusters 20 Empty Barbell Front Rack Reverse Lunge Steps 10 Burpee Pull Ups 20 Empty Barbell Front Rack Reverse Lunge Steps 30 Empty Barbell Thrusters 60 Double Unders or 80…
Main Set: 10:00 EMOM 3 Hang Power Cleans + 3 Hang Squat Cleans + 3 Thrusters 30-40% Then 6:00 EMOM 3 Hang Power Cleans 60% 13 min AMRAP 10/7 Cal Bike 1-2-3-4-5-6-7… and so on Devils Press
