3 Supersets: 10/10/14- Single leg Hip thrust add a dumbbell if able, right into 14 both legs. Superset with: 16 – Heels elevated, no lock out goblet squats. Then.. Deadlift 5 x 5 *Do a set every 1 minute 30 seoncds. 5 Deadlift @ 65% 5 Deadlift @ 70% 5 Deadlift @ 75% 5 Deadlift…
1:00 Mini band lat walk /switch every 10 steps 30 Banded Glute bridge up 20 Banded clam shells e/s Then… 2 Sets: 12 DB Front raise 12 DB Side raise 12 DB Upright row Complete all 10 front raises then all 10 side raises then upright rows. No rest between, each set is 30 total…
10 Rounds for time: 150/100 row/ski 4 Burpees/HSPU 8 Alt Renegade rows 50/35 12 Russian KBS 50/35 20 Double unders (30 singles) Then.. Back squat 8-8-6-6-4-4-2 Then.. 8/8 Seated concentration curls 10 Seated Side delt raise 10 DB Lat pull overs 15 Weighted Ceiling crunch (can use a plate or DB)
32min AMRAP: 10 Barbell Curls 10 Bent over BB rows 10 BB strict press 10 BB RDLs 2:00 row 20 Alt Renegade rows 20 push-ups on your DBs 20 Sit-ups 2:00 bike :30 Wall sit :30 Front plank :30 Hollow hold Then.. Recovery EMOM 9:00 Alt EMOM Min 1:50 Second Child’s Pose Min 2:50 Forward…
Every 2:00 x 10 Sets 3 Tempo Bench Press @ 50% (3-3-1-1) 6 Paused Ring Rows *On Bench Press – :03 Down – :03 Pause – Explode off chest – Minimal rest at the top between reps Then… 10 Rounds 5 Power Snatch 95/65 6 Cal Bike 7 T2B
8min :20 Sec bike or 100m Run 5 Banded Air Squats with Monster Band 10 Monster walks fwd/bckwd :20 Sec Hollow Body Hold Then…. Front Squat Waves Every 1:30 x 6 Sets Set 1: 3 Reps at 65% Set 2: 6 reps at 55-60% Set 3: 3 reps at 70% Set 4: 6 reps at…
3x 5 scap pullups 6/6 banded strict press 10 Band Pull Aparts 6 Alt Curtsy Lunges 100m jog Then… 14 Min Amrap 12/9 Cal Row 9 Box Step ups/ Jump Overs 9 Wallballs 12/9 Cal Row 9 Box Step ups/Jumps Overs 12 Wallballs 12/9 Cal Row 9 Box Step ups/Jumps Overs 15 Wallballs 12/9 Cal…
Min 1 – DB Bench Press × 8-12 Min 2 – BB inverted Row × 12 6/6 Min 3 – DB Push Press × 12 6/6 Min 4 – Cal 12/9 Min 5 – DB Russian twist × 12 Min 6 – DB Curls × 12 Min 7 – DB French Press × 12 Min…
2x :30 sec bike 5 down ups 200m Run 5 BB RDLs 5 BB Front Squats 5 Scap Pull Ups Then… Every 1:30 x 8 (4 rounds) Odd: 6/6 Front foot elevated Farmers Hold KB split squat + 10 KB RDLs from 3 in Def Even- 6 strict press + 3 Push Press aim for…
Warmup 3 Rounds 5-10 cal 5 kip swings 3 strict pullups 10 empty bar snatches Then.. Every 3:00 × 24:00 10/7 Cal 8 Pull ups/ Chest to Bar/ band 10 Power Snatch Immediately into: 10:00 EMOM 3 Back Squats, Build Across Sets. You gotte move quick!
