4 Sets: Box Squat: x 8 reps @ 60–65% of 1RM Week 2 Superset with: Mini band x 20 Rest 90sec Increase the load slightly from last week while maintaining the same movement quality. Then… For Time 1000/900m Row 75 Air Squats 50 empty BB strict press 25 Burpee
Bench Press: x 10/10/8/8 Incline Dumbbell Row x 10 4 Rounds: 3:00 Work/1:00 Rest 6 Box Jump Overs 9 Plate Ground to Overhead 12 Oh Plate Lunge Steps 24 Plate Russian Twists Max calories on the bike.
9/11″ For Time Buy-In: 2001m Row Then, 9 Rounds: 11 Toes-to-Bar 11 Power Cleans 110/70 11 Wall Balls 2001m Row, the year of the attacks 9 Rounds, September 11 Repetitions, the 11th 110lb Barbell, the 110 stories of the Twin Towers
Each For Time 1000m Run 50 V-Ups 50 American KB Swings Right into….. 1000/900m Row 50 AbMat Sit-Ups 50 Al Db Snatches
8:00 EMOM 2 Push Press + 2 Push Jerks Then…. For Time Every 4:00 x 3 Sets 10 Bench Press 50 Double Unders 150m Dual Dumbbell Farmers Carry
Week 1 of 6: 4 Superset: Box Squat: x 8 reps @ 55–60% of 1RM Back Squat Superset with: Band Lateral Walks Then….. 15 min Amrap 5 Pull-ups 5 Hang Squat cleans 135/95 5 Lateral Burpees over BB 200m Run
4 Sets: Week 1 of 6 Bench Press: 12/10/8/8 Inverted barbell row (Overhand) x 8 Then… For Time: 400m Run into 4 Rounds: 9 Bar Facing Burpees 12 Alternating Dumbbell Hang Clean and Jerk 15 Sit Ups into: 400m Run
Week 3 of 3 : Squat Clean Sets 1-2: 3 Squat Cleans Sets 3-4: 2 Squat Cleans Sets 5-6: 1 Squat Clean Rest 60 Seconds between sets Then… For Time: 50 Deadlifts 40 Hang Power Cleans 30 Shoulder to OH
For Total TIme 500m Row 400m Run 4 Rounds 6 Deficit Push-Ups 12 Alternating Renegade Rows 500m Row 400m Run 4 Rounds 10 Weighted Knee raises 10 Weighted sit ups 500m Row 400m Run 4 Rounds 8 Dumbbell Curl to Press 50m Farmers Carry 500m Row 400m Run 36 Min Cap
