2 Rounds: 15 Singles or DUs 20/20 mini band kick backs 5 BB RDLS 5 BB Bent Over Rows 5 Scap Pull Ups Then… Every 75 Seconds X 10 Sets Odd Rounds: Even: 4 Pause Deadlifts *2 Sec pause 2 in off floor right below knee cap @ 45-50% Even Rounds: 7/6 Strict Pull Up…
Warmup 3 Rounds 5 Wallball Shots 5 Burpees Then… Every 2:00 for 20:00 WallBall Shots (20/14) Cal Burpees Immediately into: Every 2:00 for 12:00 10-7-4-1-1-1 Front Squats, Increase Load Across Sets Then… Every 2:00 for 10:00 10 Reverse Lunges/Leg 95/65
40min. EMOM: (8 Rounds) Min. 1) 10 DB Push Press 50/35 Min. 2) 15 KBS 53/35 Min. 3) 5 Burpees + 30 Double Unders Min. 4) 20/15 Cals of Choice Min. 5) Rest
Every 2:00 x 10 Sets 3 Speed Bench Press (1-3-1-1) 6/6 SA DB Rows 12 Banded Straight Arm Lat Pulldowns Then….. 3 Rounds For Time: 25/20 Cal Bike 20 V-Ups 500/400m Row 40 Russian Twists 25/15 200m Run 20 DB Bench Press
2 rounds: 100m Run 5 Air Squat + toe Touch 5 Bradord Press 10 Plank Position Alt Shoulder Taps Then… Back Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 55% 4 @ 65% 2 @ 75% Set 2: 3:30 – 7:00 6@ 60% 4 @ 70% 2 @ 80%…
2 rounds: :20 Sec Bike :20 Sec Row 3 Scap Pull Ups :10 Sec Hollow Body Hold Then… For Time: 40/32 Cal Row 40 Bench triceps dips 40/30 Cal Bike 40 Walking Lunges 10/7 Strict Chin Ups — 30/20 Cal Row 30 Bench triceps dips 30/20 Cal Bike 30 Walking Lunges 10/7 Strict Chin Ups…
Every 1:45 x 8 (4 rounds) Week 3 of 6 Odd: 8/8 Front foot elevated Farmers Hold KB/DB split squat + 12 RKBS Even: 3 strict press + 6 Push Press + 15 Band pull aparts *as the strict press reps go down and push press reps go up, you should be able to increase…
2 rounds: 5/3 Cal bike 5 Push Ups 5 AIr Squats 5 BB RDLs 3 no contact burpees Then.. 2:00 Lat mini band walk. Switch direction every 10 reps Then.. EMOM x 10:00 Odd: DB Bench press: 6 reps of 1-1-2 1-1-2 Bench Press: *Start with both arms extended, lower right DB down and back…
2rds For time 100m run 20 Russian Twists 25/15 / Rx+:45/25 20Plate GTOH 25/15 / Rx+: 45/25 – 200m Run 20 Air Squat 10 Push Up to Plate – 300m Run 20 OH Lunges with Plate 20 Plate Sit Ups – 400m Run 20 Cal Row 10 Cal Bike Then… 7 Min EMOM: Min 1-3:…
3x 20 Mountain Climbers :10 Sec Side Plank R :10 sec Side Plank L 6 Alt Rev Lunge + Reach to Ceiling Then… 3 Rounds For Quality 14 Alt Cossack Squats 7 per side 8 Tempo Push Ups (Slow controlled down + explode up) 1 Min Wall Sit Hold Then… 3 Rounds For Time: 20…
