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
AMRAP 18 15 db shoulder to OH 50/35’s 12 t2b 9 box jump overs 6 db burpee Cleans 30 double unders Then… Back Squat 4 x 10 Stop just before full lockout at the top of each rep for added time under tension.
3 rounds: 30 DB Russian twist 20 DB ceiling crunches 15 lying leg lowers (don’t let heels touch the ground) 10 tuck crunch Then.. HSPU practice… Then.., For Time: 10 Cal Bike 2 Devils Press 35/25 (50/35) 10 Cal Row 2 Push Up with Hands on DB (HSPU) 10 Sit Ups Then…
Front SqT-2RM + 2×2@90% Then.. AMRAP 20 10 cal 4 deadlifts 135/95 3 hang power cleans 2 front squats 1 shoulder to overhead
