500m row Then.. BB Hip thrust 2:00 max reps — Use about 40% of your 1rm deadlift weight. We will repeat this each week and the goal will be to get a couple extra reps each week. Then.. Front Squat (3 x 3) Then.. Deload: EMOM x 6 Min ( 3 sets of each) Min…
3 Sets: 8 Strict chin ups 8 Strict Ring dips/ bar/ bench :60 rest – *use a band for strict chin ups and the ring dips if needed. Keep the elbows squeezed in tight on the rings. Then… 14 min AMRAP: 500/400m row 50 Air squats 10 Shuttle Runs (20ft out and back = 1)…
3 Sets: 10 Band pass through 10 Air squats 10 Push ups Then.. Every 1:00 x 10sets: 1 Snatch + 1 Overhead Squat Then… 2 Rounds: 5 Burpees 10 Hang Power snatch 75/55 20 Double unders into.. 2 Rounds: 5 Burpees 10 Power snatch 20 Double unders into.. 2 Rounds 5 Burpees 10 Overhead squats…
2 Sets: 200m Run 10 Air squats 10 Strict press Then… 3 Sets: :20 Sec Side Plank Hold on R :20 Sec SIde Plank Hold on L 15 Weighted Sit Ups with Dumbbell Rest 60 seconds between sets Then… 2 Rounds For time: 200m Run 30 Empty barbell back rack lunges – 200m Run 30…
50 Mini band high knees 50 Mini band side to side steps 50 Bw squat jumps -no band Then.. Deadlift Every 2:00 x 8 Sets: (test week 2) Set 1: 10 @ 50% Set 2: 5 @ 60% Set 3: 3 @ 70% Set 4: 1 @ 80% Set 5: 1 @ 90% Set 6:…
3 Sets: :30 Row 10 Arm circles with change plates 10 Band pull apart (palms up) Then… Shoulder Press (4 x 10) Every 2:00 x 4 sets: (week 3 of 3) 10 strict press 8 DB Bent Over Reverse Fly 8 DB Up right row Last week of 10s, next week we will drop down…
3 Sets: 100m run 10 Air squats 8 Ring rows Then.. 3 working Sets: 10 BB Bench Hip thrust 225/135 16 Deficit Jumping Lunge (8/leg) Rest 75 seconds between sets *if not able to jump, complete deficit reverse lunges This is a deload week from squats. Next week we will start back squats. Rest up…
2 rds :30 Row 100m run 3 Thrusters Then… 4 Rounds: 500/400m Row 15 Burpees – 500/400m Row 15 Thrusters – 500/400m Row 1:00 Wall sit – 500/400m Row 1:00 Front plank * Round 2 – 400m Run *35min
Warm Up 2 Rounds: 3 Barbell RDLS 3 Hang Muscle Clean 3 Front Squat 3 bradford Press 3 Behind the neck Push Press *with an empty or very light barbell to prime for the next piece Then… 3 light Sets: 1 Clean Deadlift + 1 Power Clean + 1 Push Jerk Then… Clean and Jerk…
2 sets: 1:00 Plank 5/5 Down Dog Alternating Toe Touches 10 walking lunges :30 Row 2 Rounds For Time: 1,000/900m Row 50 Jump squats 40 sit-ups anchored 30 Empty barbell strict press 20 Empty barbell curls 10 Strict Chin-ups
