For Time: 60 Bench Press 115/75 50 DB Box Step Ups (1 DB 50/35 40 Back Squats 115/75 30 DB Snatch 20 S2OH 10 single DB devils press The weight should be something you can move in big sets. Then.. Abs & Tris 3-4 Sets: 10/10 Single DB tricepskick backs 20 Overhead banded tricepsext :30…
Hang Power Sn Then.. Sumo Deadlift 6 sets: 8 reps (heavier than last week) Keep your hands on the bar but treat each rep as a single. These are not touch and go! – Superset 10/10 Bodyweight Bulgarian split squats Then.. 8 sets 12/10 Cal Row 6-8 Burpees -rest Then.. 3 sets: 1:00 plank 30…
2-3 Rounds For Time: 250/200 Row/ski 10 TTB 15 RKBS 53/35 (rx+ AKBS) 30 Double unders 15 RKBS 10 TTB 250/200m row rest 1:00 between rounds The goal is to be close in time for both rounds, not to do the first round as fast as possible and drop off. Then.. Clean & Jerk Every…
Warm-up 3min Amrap 10 mini band lat walks eac way + 5 Air squats – 10 Alt Liz + :30 Child pose Then.. 3 sets (1 set every 5 minutes) 20 Air Squats 10 HSPU (5) / push-ups 20 Wall Balls 10 Burpees 20 Air squats Goal 3min: walk or choose any machine during rest…
5 Rounds: 10/7 Cal Assault Bike 10/7 Cal Row 30 Double Unders Right into…. 4 sets: 25 heel taps 1/2 count :40 hollow hold (keep your ribs down and the small of your back flat to the floor) 25 tuck crunch (stay hollow, keep shoulders and feet off floor) rest :30 Right into…. 3-4 sets….
Front Squat 3.2 cluster 15 count between cluster sets to max for the day *15min Then.. Complete AFAP AFAP 50 cal row/Ski or bar facing burpees (if no rower) 40 power cleans 135/95 30 thrusters 20 (1+1) push-up + strict pullups 100 V-ups
Get as far as you can in 6min. 20 Double Unders or singles 10-9-8-7-6..-2-1 DB Floor Bench Press V-Up/butterfly AB mat sit-ups. Then.. 5 Paused Bench Press *70% across all sets *Pause on your chest for 2 seconds each rep + 15-20 Band pull aparts x5 Then…. AMRAP 12 5 strict HSPU 10 pistols /…
Sumo Deadlift 4 x10 Sumo Deadlift Then… For time: 40 wall balls 30/24 Calorie -Rx:Bike 20 Deadlifts 225/155 Rest 2:30 x3 * Pick a weight on the deadlift that allows you to complete the 20 reps in 2 sets or less each time. * The Cals should be completed in about 2:00 or less each…
“Nancy” 5 rounds: 400/350m row (500/450m Row) 15 OHS 95/65 Then.. 3 sets: **Holding Both DBs the entire set ! 4 DB bench right arm while left holds DB up in extended postion 4 Left arm bench while R arm holds DB Up 4 right 4 left imediately into 8-10 Inverted Barbell Rows :20 Sec…
3 sets: 12 Ring rows 12 Banded pull aparts 12 Seated DB Z-Press :40 Handstand Hold or Plank 10 V-ups 10 Tuck crunch Then.. Clean warm up Then.. ЕЗМОМ X 8 4 tng clean & Jerks (target 60% start or light weight) ……Build 6 strict pull-ups (banded) 10/8 cals or 50 dubs
