EMOM x 9 1st – 8-10 Muscle Barbell Snatch (light) 2nd – BIke :20 @ High Effort 3rd – 12 Squat jumps for height Then 8min 1 Snatch pull 1 Hang Squat Snatch Below Knee 1 Overhead Squat Then.. Deadlift: Build to heavy 6 The goal is to complete all 3 sets of 6 with…
Warm-up 4 Sets 10/8 Cal Row 4 Devils Press (start light and increase the weight with each set) 2 Wall Walks -rest 45sec- Strength Pause Power Jerk; 4,4,4,4; Every :90s Hold 2sec in Dip and 2sec Overhead on every rep. Into…… Every 90sec x 4 Sets Strict Press 10 reps @ 10X1 There are no…
THE NEW CYCLE “Double Progression”. This will be 8 weeks in length with our primary focus on squat, deadlift, and press. In between those days and at the end of each session will be our scheduled olympic lifting and Metcon pieces. One big change that you will see, is the introduction to “Double Progression!!!! 3mins…
4 Rounds For Reps: 1:00 Row for Calories :30 Rest 1:00 Bike for Calories :30 Rest 1:00 200m :30 Rest 1:00 Rest :30 Rest Then…
Teams of 2 SqT clean + hang SqT clean + FS + Jerk In 14 min Rest 2-3 10 min amrap alt rds 4 strict pull-ups 8 alt db snatch 12 goblet squats with DB Rest 2-3 AFAP 75/60 cal bike 75 OH lunge 50 hang power snatch 115/83 50 OHS
5 Rounds: Min. 1) 12/9 Cal Assault Bike Min. 2) 3 Deadlifts (Build) Min. 3 ) 12/9 Cal Row Min. 4 ) 5 Bench Press (Build) Min. 5 ) 30-50 Double Unders Min. 6 ) 10 Burpees Min. 7) REST *instead of Building in weight, is doing max reps for 40sec. at a medium effort…
20min. to complete 4 Total Working Sets of: 3 Heavy Front Squats immediately into; 2-3 Heavy Cleans Rest 2min Between Sets *The 3 rep front squat is as heavy as possible without failing a rep Then… 18:00 amrap 15 ring row 50 sit ups 15 cal machine 50 sit ups 15 heavy kbs
Then… For Time 1000m Row (for time) Immediately into… 20 Devils Press 5 Wall Walks 40 Box Jump Overs 5 Wall Walks 80 Wallballs (10ft) 5 Wall Walks 40 Box Jump Overs 5 Wall Walks 20 Devils Press Time Cap: 22 Minutes
3 Sets 2 Wall Walks / 4 HSPU 5 Double DB Hang Power Clean and Jerk (start light and increase the weight with each set) 5 Dumbbell Push Press 150m row/ 6 Cal Bike -walk 60 sec- then.. 1-1/4 Barbell Strict Press; 6,6,6,6; rest 90sec-2mins between sets 1-1/4 repetitions are great for working on sticking…
:30 Row 10/10 band kick backs 10/10 band walks FWD/BKWD 8/8 BSS 10 good mornings Then.. Back Squat 10 reps x 4 sets @ 30X1 keep all efforts between 50%-60% 1RM Superset with… BB Stiff Legged Deadlift x 10 reps @30X1 Then.. For Time: AFAP 15-12-9-6-3 Dumbbell Hang Squat Clean Toes to bar/ Weighted Hanging…
