4 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Toe touches Crunches Flutter Kick in Hollow Hold Then… 30 min amrap: 200m Run 24 Bench Dips 12 Strict chin-ups (Inverted – BB off rack) – 200m Run 48 Air squats 24 Pushups – 200m Run 24 Russian kettlebell swings 12/9 Cal…
4 Sets: :30 Bike/row/ski 20 Sit-ups 10 Walking lunges 8 Russian Kettlebell Swing Then… Deadstop Sumo Deadlift Every 2:00 x 5 sets (week 2 of 3) 6 Deadstop deadlifts These should be between 55-65%. The focus should be on maintaining position, the bar speed can slow down but each rep should look exactly the same….
DB: Front raise, side raise, upright row 3 x10 — Complte 10 of each for a total of 30 reps. light dumbbells or change plates. Then…. Shoulder Press (8 x 1) Every 1:00 x 8 sets: week 2 of 3 1 strict press We are adding an extra set this week, and the goal it…
2min Row-bike Then… 3 Rounds at a Warm-Up Pace 8 Wall Ball 50 Walking Lunge. Down and back 50 Single Unders Then… Back Squat- Week 3/3 Primer: 3 x 5 Reps Build to Opening Weight for Following Sets… Every 3:00 x 3sets 10 Pause Back Squats *1 – 2 second pause, no bouncing out of…
3 Sets: 10 DB Chest supported row 10 Seated Dumbbell Press Then…. For time: 40/35 Cal Bike/row 20 Alternating hang Dumbbell Snatch 10 Box Jump overs — 30/25 Cal Bike/row 20 Alternating hang Dumbbell Snatch 10 Box Jump overs — 20/15 Cal bike / row 20 Alternating hang Dumbbell Snatch 10 Box Jump overs
3x 5 Front squats 10/10 monster band later walk 5 Jumping Squats Squat Clean Every 2:00 x 5 sets 5 Hang Squat Clean (below the knee) Then… 14:00 AMRAP 200m Run 2 Deadlifts 60% of 1 RM 2 Bar Facing Burpee 200m Run 4 Deadlifts 4 Bar Facing Burpees 200m Run 6 Deadlifts 6 Bar…
New Saturday Class Schedule: 8am 9am 10am —- 3 Sets: 50m Kettlebell mixed carry walk/ each side Ex: R/Front rack. L/Farmers hold. Other Option: OH Carry + Front rack carry 40 Plank Position Shoulder Taps :30 Sec Superman Hold :30 Sec Hollow Body Hold Then… 4 Rounds For Time: 500/450 m Row 8 Strict Chin…
New Saturday Class Schedule: 8am 9am 10am — Deadstop Sumo Deadlift (4 x 8) Every 2:00 x 4 sets (week 1 of 3) 8 Deadstop sumo deadlifts The focus should be on position, getting re set each rep and making them all look exactly the same even as they start to slow down. Then… 3…
New Saturday Class Schedule: 8am 9am 10am —- 3rds 20 Singles 10 Banded pass through 10 Pull aparts 10 Bradford press Shoulder Press Every 1:00 x 7 sets: (week 1 of 3) 1 strict press These should all be at the same weight, it’s hard to give top end % for strict press because the…
2min row/bike 3 Rounds at a Warm-Up Pace 10 Jump Squats 10 Push-Ups 10 V-Ups Then… Back Squat Primer: 3 x 5 Reps Build to Opening Weight for Following Sets Every 3:00 for 9:00 10 Pause Back Squats *1 – 2 second pause, no bouncing out of the bottom. Load Goal: 65-70% of 1RM Then……
