4 Rounds For Time: 200m Run 15 Goblet Squats 20 Ab-mat Sit Ups 10 Single Leg Alt V-Ups 15 Hand Release Push Ups Then… 3x 10 Db pullovers 20 Banded flys 3-4 sets: 14Weighted ceiling crunch 12/12 Halfkneeling bandedpallof press :40 Hollow hold + flutter kick
3 Super Sets: 10/10 Triceps kick backs 20 banded triceps ext 10/10 DB cross raise (palms up) 12 Plate Russiantwist 20 sit-ups 12 plate Russiantwist Then.. 2 rounds For Time: 200m run 25 SDHP 200m run 25 hang snatch 200m run 25 back squats 200m run 25 Hang clean and jerks
3 rounds 8 Overhead Squats 20 Pull Ups -at 10 minutes- 3 rounds 8 Power Snatch 20 Wall Balls Then… 3 sets: 10 Bench 10 Standing Barbell Curl -rest 1-2 minute b/t sets- 3 sets: 12 Flat Bench DB Chest Fly 12 Single Dumbbell Waiter Hold Curl
Warm Up 3 Rounds: 200m Run 5 Burpees 5 Box Jumps Then.. Every 10:00 for 40:00 Run Box Jumps Alternating Dumbbell Snatches Run
(Week 2 of 6) Every :90 x 5 sets 10 KBS 5 Banded Jump squats 3 Deadlift *increase in weight as you go to today’s heavy. then 1×10 deadlift at 70% of todays heavy 3 *The goal is to finish 5-10 lb heavier than last week, though do not force it. Then… For Time: 30…
Every Min x 12 Min Min 1: 6 Strict press 65% Min 2: 10 DB Row with Bench. 50/35 Min 3: :40 front plank (add slow mountian climbers if possible) Finisher –>; Min 13 1 max effort set of DB Z press (at least 15 reps Then… For Time: 25 DB Bench Press 50/35 200m…
3 Rounds 10 Clean and Jerks 95/65 10 Bar Facing Burpees 10/7 Cal Then… Back squat max out week 1 of 2 Every 1:15 x 4 1×8 @ 50% 1×5 @ 70% 1×4 @ 75% 1×3 @ 80% continue building into singles about every :90 Today you have the opportunity to find a new 1RM….
5 Rounds: Min. 1) 15/12 Cals of Choice Min. 2) DB Bench press Min. 3) 60 Double Unders Min. 4) Max Effort SDHP’s Min. 5) 20 American KB Swings Min. 6) Max Effort Box Jumps Min. 7) Rest
EMOM x 7 min 1 – 2 : 2 Hi-Hang Snatch + 1 OHS Min 3 – 4 : 2 Above the Knee Snatch + 1 OHS Min 5 – 7 : 1 Snatch From the Floor Then.. EMOM x 3 2 Snatch pulls Then.. For Time: 18 Wallballs 9 Bar Facing Burpees 21 OHS…
35min. AMRAP: 14 Cal Bike 14 Pull-Ups 14 DB Push Press 50/35s 14 Cal Row 14 Ring/bench/bar Dips 14 Sit-Ups … Then 13 of all that … Then 12 of all that … Then 11 of all that … All the way to 1.
