Week 5 250m row 25 wall balls 250m row 50 double unders/singles Rest 2 min between x 3-4 sets Rest 5min STRENGTH Front Squat x 5 Your goal is to try and lift 2.5-5% more weight than last week. Superset… Power Clean x 3 After going heavy last week, we are going to bring the…
5 Rounds For Time @ Sustainable Effort 10 Burpee 20 Jump Squat 30-60 sec Forearm Plank 50 Jumping Jacks Then.., For Quality 100 Single Arm DB Floor Press 50/arm 100 Single Arm DB Hang Clean High Pull 50/arm 50 Dumbbell Overhead Tricep Extension 50 Seated Dumbbell Rear Delt Fly 100 DB Hollow flutter kicks
– 40min. Running Clock… – Teams of 2. Only 1 person works at a time. 10min. AMRAP: Max Cals of Choice *Switch every 10/8 cals 10min. AMRAP: 6 Wall Balls 6 Push Jerks 95/65 6 DB Snatches 70/50 *You must complete an entire round before your partner goes. 10min. AMRAP: Max Cals of Choice *Switch…
3-4 Rounds – Increasing your run pace on each round Run/Row/Ski 200m 15 Bench Dips 10 Body Rows Then.. Strength Bench Press @ 82% Your goal is to try and lift 2.5-5% more weight than last week. Deadlift @82% Your goal is to try and lift 2.5-5% more weight than last week. Warm-up 3 reps…
Back Squat 82% Your goal is to try and lift 2.5-5% more weight than last week. Superset… Hang Power Cleans 3 Hang Power Cleans (without the jerk) today. Try to get all 3 without dropping the bar. Focus on just technique today and really try to get some good hip contact on the second pull…
Cardio Day!!! For Time: 21-15-9 Row Calories 300m-200m-100m Run Then… 200 Meter Farmers Carry 53/35 Then… 21-15-9 Row Calories 300m-200m-100m Run Then… 200 Meter Farmers Carry 53/35 21-15-9 Row Calories 300m-200m-100m Run Then… (Women complete 15-12-9 Calories Per Round)
3 rounds 8 Yoga push ups 10 Bent over reverse fly with 5#plates 12 cal row Then.. 20 Shoulder blackburn : done slowly Then.. Every :90 Push Press 8-8-8-8-8 Hold 3sec Overhead on every rep Make the last 2 sets toughest sets Conditioning 12 Toes to bar/ weighted sit-ups 10 Bike Cal 8 Power snatch…
Week 4 Every 3mins x 4 Bike/Row/Ski -18/15 Cals 15 Goblet Air Squats 12 GHD Sit Ups or Sit Ups *Start slowish and picky up your speed as you go! THEN.. STRENGTH Front Squat @82-85% Your goal is to try and lift 2.5-5% more weight than last week. Superset… Power Clean x 1 So today…
Sunday Funday!!! Warm-up Buy In: 40 Switch Lunges (20/side) 3 Rounds for Time: 16 Tall Plank Knee to Elbow 16 V-ups 32 Jumping Jacks Buy Out: 40 Switch Lunges (20/side) Rest 3min Then.., Carido party… 2 Sets (Goal: 1 set every 10min) 400m Run or 500m row 50/40 Calorie Bike 400m Run or 500m row…
For time: 35min. CAP 100 Air Squats 90 Calories 80 Alternating DB Snatches 50/35 70 Calories 60 Push-Ups 50 Calories 40 Single DB Box Step Ups 20” 30 Calories 20 DB Man makers 10 Calories
