2min. AMRAP: 10 Single DB Squat Cleans Max Double Unders in Remaining Time Rest 1min. x4. Then.. 15min. SUPERPUMP! 5min. of DB Bench Press 4min. of Body Weight Dips 3min. of Weighted DB Sit-Ups 2min. of DB Lateral Raises 1min. of Single DB Bicep Curls
AB CHALLENGE #15 BARBELL @9 Saturday Biathlon For Time: Run 200m Row 1000m Run 400m Row 800m Run 600m Row 600m Run 800m Row 400m Run 1000m Row 200m This is going to be an EXTRA SWEATY kinda Saturday. I really think a lot of you are going to love this. ENJOY! Run and Ski…
4-week Mini Cycle Day 11 AB CHALLENGE #14 STRENGTH Split Jerk Build to a 3 Rep Max! Conditioning 18min. To Get As Far As Possible… 10 Pull-Ups 20/15 Cal Assault Bike 10 Pull-Ups 40 Push-Ups 20/15 Cal Bike 10 Pull-Ups 60 Plate Ground To Overhead (45/25lb.) 40 Push-Ups 20/15 Cal Bike 10 Pull-Ups 120 Double…
4-week Mini Cycle Day 11 AB CHALLENGE #13 Every 1:15 x 5 2 Power Cleans Into.. Every 1:15 x 5 3 Deficit (Standing on a 25#.Plate) Then.. 20 Rounds For Time: 6 OHS or DB Lunges 35/25s 6 Wall Balls 6 Toes-To-Bar Time CAP: 18min.
AB Challenge #12 Then.. “Cardio Wednesday!” 0-9min… 2 Rounds: 500m Row 400m Run 9-18min… 10 Rounds: 10 Alternating DB Snatches 50/35 4 Burpee Box Jumps 18-27min… 2 Rounds: 500m Row 400m Run 27-35min… 10 Rounds: 5/5 DB Push Press 50/35 10 Air Squats I tried to make the time caps hard enough to where you…
Flat Barbell Bench Press 6 sets of 6-8 reps SUPERSET Barbell Row (Pronated Grip) 6 sets of 6-8 reps Then.. For Time: 100 Double Unders 50 Sit-Ups 25 Hang Power Cleans 95/65. Or DB Hang cleans 50/35 80 Double Unders 40 Sit-Ups 20 Hang Power Cleans 115/75 60 Double Unders 30 Sit-Ups 15 Hang Power…
WEEK 2 – OLY/STRENGTH 6 Sets total/ Last 3 sets are your working sets. Squat Clean 1 Full Squat Clean + 1 Hang Squat Clean *Your goal is to build in weight each set, to the heaviest set possible. SUPERSET… Back Squat Set 1.) 3 Reps at 70% of 1RM Set 2.) 3 Reps at…
3 Sets 4 min AMRAP 400m Run Max Cal Assault Bike in remaining time 4 min rest b/t sets Then.. 5min. AMRAP: 21 Sit-Ups 15 DB Floor Press 50/35 9 Pull-Ups Rest 90sec. Repeat For 3 Rounds. – Anchor your feet in your DBs for the Sit-Ups – Weight is 50/35 or more if you…
With a partner Your goal for each movement is to get as many quality reps in as absolutely possible! (Typically, you will get somewhere between 70-100 total reps if you choose the right weight and put some solid intensity in!) I recommend using weights between 30-40% of your 1 rep max. Ideally, your first set…
AB Challenge #9 Then.. Split Jerk Build to a 5 Rep Max! In between each set complete; 10-12 Heavy Hanging Knee Raises THEN.. 20 Rounds For Time: 4 Alt. DB Power Snatch 60/40 4 Box Jump 4 Handstand Push-Ups Time Cap: 17min.
