Recovery EMOM 15:00 Alt EMOM Min 1: 10 Forward Stepping Lunges Min 2: 10 Air Squats Min 3: 10 V- Ups Min 4: 50 Second Standing Straddle Min 5: 10 Cat Cow Then.. Every 6:00 for 30:00 Wall Walks Dumbbell Snatches Double Unders **Max Calorie in Remaining Time
25 Min AMRAP 25/18 Calorie Row 20 Ab Mat Sit-ups 15 Push-ups 100’ Farmers Carry (2x 50’ down and back shuttles) 53/35 Then…
23.2 A. Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
Warmup 3 Rounds 5 Strict leg raises 10 Cals 5 Squat Cleans Build Then.. EMOM x 15 Min 1: 12 Toes-To-Bar Min 2: :30 Max cal Min 3: 5 Squat Clean Thrusters 135/95 Immediately into, Every 2:30 for 15:00 1 Squat Clean Thruster. Build Across Sets Then..
For Time: 10/7 Cal Row/Ski or Run 100m 10/7 Cal bike – rest 1:00 15/12 Cal row 15/12 Cal bike – rest 1:00 20/15 Cal row 20/15 Cal bike – rest 1:00 30/24 Cal row. Or Run 400m 30/24 Cal bike. Then… Back-Elevated Glute Bridge w/ :2 Pause – 5s x 8-10r. Then…, Power Snatch…
10 DB bench press 10-12 Inverted BB rows 3 Low hand power clean :45 Front plank X5 Then… Clean and jerk warm up Then… 10 c2b pull-ups 20 abmat sit-ups 3 clean and jerks 205/165 40 double Unders Rest 2 min x 4-5 rds
Coaches warmup Then.. I really wanted to hit the legs and glutes today, so we are hitting them with some really good volume. Push these first intervals hard since you only have three. Test that ability to put out high power and see what happens. Then use those primed legs for some heavy back squats….
Recovery EMOM 15:00 Alt EMOM Min 1: 50 Second Child’s Pose Min 2: 50 Second Preacher Stretch Min 3: 10 KBS + Squat Min 4: Couch stretch :30/:30 Min 5: 50 Second Forward Fold Then… Every 4:00 for 20:00 Kettlebell Swings Goblet Squats Cals Then… Every 2:00 for 10:00 :30 Plank + :30 Flutter Kicks
5 Rounds: (35min. total) Min. 1: 15 Burpees Min. 2: 60 Double Unders Min. 3: 6 Devil Press 45/30s Min. 4: 15/12 Cal Row Min. 5: 12-15 DB Push Press 45/30s Min. 6: Max Weighted DB Sit-Ups Min. 7: REST As soon as you finish the push press on minute 5, drop down and anchor…
Coaches warm up 23.1 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups Then… Front squat Use 85% of your best 3RM for 3 sets of 3 reps. Rest 2-3min. Between Sets.
