Row Intervals Then… 15min. to get as far as possible… 1 Deadlift 225/155 1 Round of “Cindy” 2 Deadlift 1 Round of “Cindy” 3 Deadlift 225/155 1 Round of “Cindy” Workout ends at 10 Deadlifts and 1 last round of “Cindy” Many of you should finish this! “Cindy” is: 5 Pull-Ups 10 Push-Ups 15 Air…
3 Sets For Quality: 8-12 Seated DB Z Press (elbows out to sides) 8-12 DB Hammer Curls 8-12 Standing OH DB Triceps Ext Then.. Every 2:30 x 4 Sets: 6 strict press + 3 Push Press Superset with GORILLA KB Rows: 10 Alt reps Then… 3sets 18/14 cals 15 hang Power Snatch 75/55 or Empty…
28min. EMOM: Min. 1) 3 Back Squats @50% of 1RM Min. 2) 3 Squat Cleans (Build) Min. 3) 12 Toes-To-Bar/ weighted situps Min. 4) Max Cal :35. Goal: 12cal Then.. Spend 10 min on a working on a skill that will likley show up in the open – double unders – Handstand pushups – Pull-ups…
35min. EMOM: (7Rounds) Min. 1) 10 DB Push Press 50/35s Min. 2) 15 American KB Swings 53/35lb. Min. 3) 5 Burpees + 30 Double Unders Min. 4) Max Cals of Choice Min. 5) Rest
Front squat – 3rm with 1 second pause in hole Then… Conditioning 3-4rds 500m row -25/20 cal Bike (rotate rds) 35 wall balls 15 deadlifts 225/155 12 burpee box jump overs 24/20
Power Snatch 10-8-6-4-2 “Do a set every 2 minutes. 10 Power Snatch 8 Power Snatch 6 Power Snatch 4 Power Snatch 2 Power Snatch Move up in weight each set and build to a heavy set of 2 – Continue the same format with Power cleans. Then.. 9 Min AMRAP 36 DU 12 DB Snatch…
2 Rounds: 1,000m Ski 20 Burpees 1,000m Row 20 Air Squats 1 Mile Bike 20 v-ups *move at an easy pace today
Every 5:00 x 3 sets 10/7Cal 6 Box jumps 8 KBS 53/35 10 pullups 8 KBS 53/35 6 box jumps 10/7Cal Then.. 12 Rounds For Time 1 Power Clean 155/105 1 Squat Clean Then.. Deadlift 3 x 8 Same weight as last week
Every 2:00 x 5 sets 6 Strict press + 4 push press + 2 Push jerks superset with 6-8 BB bent over rows Set up 2 barbells, one for the pressing and one for the rowing. Pick a weight that is a challenging set of 6 strict press as the press will be the limiting…
Back Squat x 8reps Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by NEW cycle the following week! Then.. 15min. AMRAP: 25 Wall Balls 50 Calorie Row 75 Overhead Squats 45/35 100 Double…
