EMOM 10: 3 Hang Power Clean + 2 Front Squat + 1 Jerk *Start with a light to moderate load and build to something heavy ! Then… Every 2:00 x 5 sets 5/5- 1 1/4 Bulgarian split squat 5 Jump squats 3 Dead stop Deadlift We will dead stop the next 3 weeks, and you…
35min. to finish… 10 Cal Bike – 200m Run 10 Cal Assault Bike – 40 DB Bench Press 50/35 200m Run 10 Cal Bike – 60 Cal Row/ski 40 DB Bench Press 200m Run 10 Cal Bike – 80 Sit-Ups or Seated Knee Tucks 60 Cal Row/ski 40 DB Bench Press 200m Run 10 Cal…
You guys crushed the squat cycle! We are taking the week off of heavy squats this week and will move into maintenance squatting. 4-5 Rounds 10 Barbell Back Squat @ 60-65% 10 Barbell Romanian Deadlift 135/95+ 10 DB Elevated Heel Goblet Squat 50/35+ 15 Single Leg Calf Raise Rest Then.. AMRAP 10: 3 Power Clean…
45 MIN AMRAP 500m Row 10 KBS 10 V-Ups 0.5 Bike 15 Dips 15 Tuck Crunches 400m Ski 20 BB curls 20 Russian Twists w a 45/25# Plate (R+L = 1 rep)
Warmup 3 Rounds 5 Hang Cleans 5 Toes-To-Bar 20 Du/S Then.. 18:00 Alternating EMOM Min 1:Toes-To-Bar Min 2:10 Hang Power Cleans + 5 Shoulder to Overhead. 95/65 Min 3: 30-50 Du/S Immediately into: Every 3:00 for 12:00 5 Rep Hang Clean, Build Across Extra Credit: 10:00 Alt EMOM Min 1: 10 Bench Press Min 2:Side…
Every 1:15 x 7 sets: sets 1-5: 1 Snatch Pull + 1 High hang snatch (position 1) + 1 Hang snatch (above the knee) + 1 Snatch 2″ off the floor — Sets 7-8: 1 Single from the ground Then… For Time: Buy in: 600m Run 5 Rounds For Time: 6 strict pull ups 15…
For Time: 3 Rounds: 15/12 Cal bike 20 DB Bench 10 Chin-ups 20 Sit-ups — 3 rounds: 15/12 Cal row 20 Walking lunges 15 Db hamstring curls 20 Tuck crunch — 3 rounds: 50 double unders (75 singles) 5 Devils press 200m Run Then.. 3-4 sets: :40 Sandbag bear hug :20 rest :40 wall sit…
3 Rds 10 Squat snatch’s 10 dips 10/7 cal row Then.. *Every 2:00 x 5 sets (Week 3 of 6) 5/5- 1 1/4 Bulgarian split squat 5 Jump squats. 3 Deadlift then 1×10 deadlift at 70% of todays heavy 3 Then… 6x 10/8 cal bike 6 Burpees Box jumps Rest 1:00
10/10/10 DB Front raise DB Side raise DB Upright row All 30 reps done unbroken. Rest 1min. 3 Then.. Every Min x 12 Min (4 Round) Min 1: 5 Strict press 65-70% Min 2: 10 Db Row each side 50/35 Min 3: :45 front plank Finisher —> Min 13 1 max effort set of DB…
3 Rounds 10 Clean and Jerks 95/65 10 Burpees 10/7 Calorie Bike Then… Back Squat Max out week 2 of 2 In a 14:00 window Every :90 x 4 1×8 @ 50% 1×5 @ 70% 1×4 @ 75% 1×3 @ 80% Then continue building taking singes every :90 – 2:00 If you hit a PR…
