2x 5 inch worm 10 Scap push ups :30 plank 20 shoulder taps Then… 2 Rounds For Quality :30 Bike Hard 10 PVc Pass Throughs 10 PVC Good Mornings 5 Behind the Neck Snatch Grip Press 3 Paused OH Squats Then.. Every 1:15 Seconds x 6 Sets (week 1 of 3) 1 Snatch pull +…
:30 Sec Row 6 Inch worms :30 Sec Row 6 Alt lizard stretch For time: 4 Rounds: 10 Sit-ups 10 air squat 10 pushup 10 Walking Lunges *Add 2 reps after each rounds 10/12/14/16 1:00 rest 4 Rounds: 5 Shuttle runs down/back=1 7 Strict chin-ups 1:00 rest 4 Rounds: 10/7 Cal Bike 2x Sled push…
3 Rounds 10 Russian KBS 15 Cals row 5 Burpees. Then… Every :90 x 8 Sets: 12 Min total (week 2 of 4) Odd 8/8 Farmers hold Rev Lunge from 3 in plate Even 6/6 Gorilla rows 4 total sets Then.. For time: 16 TTB 32 Alt Hang DB snatch 50/35 60 Double unders (90…
Bench Press (2 x 1) Bench press (Week 2 of 4) Every 1:15 x 7 Sets 1-3 : 3 Bench press @ 75-80% Sets 6-7 : 1 Bench press @ 84-90% Next week we will be moving to heavy singles at 90+ %. Do not max out your single yet! Focus on driving your feet…
40:00 AMRAP: 50/40 Cal Row 10 Pushups 15 Plate Sit Ups 20 Kettlebell Swings 30 Double Unders or 45 Singles 50/40 Cal Bike 30 Double Unders or 45 Singles 20 Alt Lateral lunges 15 V-Ups 10 Burpees
3 Sets For Quality: 8 – Wide grip bent over barbell row 10 Alt DB curls 30 banded hamstring curls Then.. 5 Sets/2:00 Rest Between 15 Single Dumbbell Shoulder to Overhead 50/35 (R) 25m Single Arm Dumbbell Overhead Walking Lunge 50/35 (R) 15 Single Dumbbell Shoulder to Overhead 50/35 (L) 25m Single Arm Dumbbell Overhead…
2x 50 Jumping jacks 50 Mountain climbers 7 side raises 7 front raises 7 bent over flys 7 z press with 5 or 2.5 lb plates Then.. Every 1:15 Seconds x 6 Sets (week 3 of 3) 2 Hang power snatch above the knee + 1 Hang power snatch below the knee + 1 Squat…
For Total Time: 800/700m Row/ski into 3 Rounds: 50m Sled Push (down/back 1x) 25 DB Bench press 5x Shuttle run (down/back=1) 50m Sled Pull 25m Burpee Broad Jump 5x Farmers Carry (down/back=1) into 800/700m row/ski
3 Rounds 10 Scap pull ups 10 Alt Rev lunges :20 Hollow hold :20 any machine Then… Every :90 x 8 Sets: 12 Min total (week 1 of 4) Odd 8/8 Farmers Hold Rev Lunge from 3 in plate. Do not alternate reps. Even 4-6 Strict Chin Ups + 8-10 BB Curls 4 total sets…
