Every 2:00 x 3 Sets 15 V-ups 10 Tuck crunch 20 Toe touches Then.. 20 min AMRAP: 10 barbell curls 10 barbell bent over rows 10 barbell strict press 2:00 Row 20 Alt Renegade Rows (10/arm) 20 push ups with hands on DBs 20 Sit ups anchored. 2:00 Bike :30 sec wall sit :30 sec…
3 Supersets: (9 Min to complete) 8-10 Single Arm Chain Saw Rows 8 DB lat pullovers 20-25 banded curls (challenge yourself with the band thickness) blue/green Then… 5 rounds for time: 30/25 Cal row (or 400m Run) 20 Air squats 10 Box jump Overs (or step Overs)
1:00 Bike (as :20 Sec easy. :20 sec mod, :20 Sec Hard ) into… 2 Rounds: 20 mini Band Walks to R 20 mini Band Walks to L 6 Inch worm with push up 4 Front Squats with Mini band off rack 4 Back Squats with mini band Back Squat / Front Squat (Week 3…
2 Rounds:5 Bradford Press10 sec Overhead BB Hold10 Banded Bicep Curls5 Jump Squats3 Fwd + Bkwd Reverse Lunges on R3 Fwd + Bkwd Reverse Lunges on L*Fwd Backward Lunge = 1 step forward with R leg, then step backward with R Then…Strict Press(Week 3 of 6) Every 2:00 x 5 Sets6 Barbell Strict Press –…
X3 :20 Sec Row 6 Alt Box Step Ups 5 Goblet Squats with PLate press out in the bottom 4 Hand Release Push Ups 15 Single Unders Then… Every 1:15 x 8 Sets (4 Each) Odd Sets: 8-10 RDLs @ 30-40% Even Sets: 12 Deficit curtsy lunge (4-6” deficit slow and controlled) Focus on perfect…
4 Minutes to complete 2 rounds 10 Single leg Calf Raises per Leg 5 BB RDLS 5 Pause Front Squats 3 Scap Pull Ups 100m Run Then.. Cleans (Week 3 of 4) Every 1:00 x 12 Sets ( 4 Rounds) 1) 3 Hang Squat Cleans Form Above the Knee – 1st Set @ 45-50% 2)…
35:00 AMRAP 100m run 20 Russian Twists 25/15 Rx+:45/25 20 Plate GTOH 25/15 Rx+: 45/25 – 200m Run 20 Air Squat 10 Push Up to Plate – 300m Run 20 OH Lunges with Plate 20 Plate Sit Ups – 400m Run 20 Cal Row 10 Cal Bike 50m Sled drag
1x through! 2:00 max Suitcase Hold Bulgarian split squat (switch every 8 reps) 1:00 rest 2:00 Max sit-ups 1:00 rest 2:00 Max BB Curls 1:00 rest 2:00 max Strict Press with BB Then… 10 Rounds for time: 10/7 cal bike 5 DB DB hang clean and jerk 50/35 5 Strict pull-ups
2 Rounds 100m Run 5 Inch worms 2 Paused Back Squats 2 Paused Front Squats 10 Cossack squats Then.. Back Squat / Front Squat (Week 2 of 4) Every 2:00 x 5 Sets 2 Tempo Back Squats (:05 Negative) 2 Regular Front Squats *Start Around 65-70 % of 1 RM FRONT SQUAT – Or heavier…
