40 Banded curls 40 Banded Tricep push downs 40 Lateral mini Band walk (total) 2x Then… EMOM: 12min (week 3/6) Min 1 – 12 DB bench press + 6 Push-ups Min 2 – 10 DB lat pull Overs + 10 Band pull – aparts Min 3 – 6/6 DB Bent over rows. Heavy! Then… For…
AMRAP 20 Minutes 200m Row/run 20 Toes to Bar 20 Push Press (115/80) 12/9 Cal bike 20 V Ups 20 Push Ups Then.. Clean warm up Then. Every 99sec 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat
100 m run 5 Devils Press 10 v-ups 200m Row — 200 m run 10 Devils Press 20 leg lowers 400m Row — 300 m run 15 Devils Press 30 Russian Twists 600m Row — 400 m run 20 Devils Press 40 Sit Ups 800m Row
For Time: “You go, I go style” 10 Rounds: (5 Rounds Each) 5 Power Snatch 95/65 6 Cal Assault Bike 7 Toes-To-Bar Immediately into; 10 Rounds: (5 Rounds Each) 5 Power Cleans 135/95 6 Cal Assault Bike 7 Toes-To-Bar Then… “Bench Press (Week 3 of 12) A1) Bench Press 1 x 8 @ 40% 1…
Back Squat Waves – every 3:30 Set 1: 0:00 -3:30 5 @ 57% 3 @ 67% 2 @ 79% Set 2: 3:30 – 7:00 3 @ 77% 2 @ 80% 1 @ 82-85% Set 3: 7:00 – 10:30 2 @ 80-82% 1 @ 83-86% 1 @ 88-92%+ Then… For Time: 40 box step ups 10…
:60 sec Bike into 2 rounds: 6 lunges 6 air squats 6 Sit Ups 6 Single DB Bicep Curls 6 Ring rows :10 Sec Dead Hang From 32:00 AMRAP: 40/30 Cal bike 20 Sit-ups 20 Renegade rows 20 Push-ups on DBs 20 BB Curls 20 BB strict press 20 Air squats 20 Lunges 10 Strict…
EMOM x 10 Sets: (Week 6 of 6) Even: 5 Deadlift lift offs to blow the knee + 1 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 55-60% Odd – 8/8 Deficit Curtsy lunge (off a 45 lb…
3 Rounds :20 sec bike 3 down ups 6/6 Single DB Bench Press 10 Calf Raises 12 Banded straight arm Pull Downs Then.. EMOM: 12 (week 2) Min 1 – 12 DB bench press Min 2 – 10 DB lat pull Overs Min 3 – 6/6 DB Bent over rows Then… 5 Rounds For Time…
8:00 EMOM Even – 10/7 Cal bike Odd – 5 Hang power snatch above the knee Then… 9/11/2001 Tribute WOD 22 Min AMRAP for 22nd Anniversary 9 Toes to bar/ Sit Ups 11 Wallballs 200m Run 01 Rope Climb / 3 chin up 22 Min is a LONG workout — this workout is to remember…
10:00 EMOM odd – 12/9 Cal row or 12/9 Cal Bike Even – 8-10 BB curls + AMRAP Tuck Crunch until the :50 Sec Mark Then… AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Step up 15 Burpees 9 Pull-Ups
