Recovery EMOM 15:00 Alt EMOM Min 1: 50 Second Child’s Pose Min 2: 50 Second Preacher Stretch Min 3: 10 KBS + Squat Min 4: Couch stretch :30/:30 Min 5: 50 Second Forward Fold Then… Every 4:00 for 20:00 Kettlebell Swings Goblet Squats Cals Then… Every 2:00 for 10:00 :30 Plank + :30 Flutter Kicks
5 Rounds: (35min. total) Min. 1: 15 Burpees Min. 2: 60 Double Unders Min. 3: 6 Devil Press 45/30s Min. 4: 15/12 Cal Row Min. 5: 12-15 DB Push Press 45/30s Min. 6: Max Weighted DB Sit-Ups Min. 7: REST As soon as you finish the push press on minute 5, drop down and anchor…
Coaches warm up 23.1 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups Then… Front squat Use 85% of your best 3RM for 3 sets of 3 reps. Rest 2-3min. Between Sets.
Strength: Bench Press “Get 40” 5 x 8 Every 2:00 Across (A good target benchmark is body weight for males and 75% for females) Metcon: 10 Rounds For Time: 4 Strict Chin-Ups 8 Push-Ups 12/9 Bike Calories RX+: 10 Rounds For Time: 2 Muscle-Ups 4 Strict Handstand Push-Ups 12/9 Bike Calories
Coaches warm-up Every :90 x 8 3 Tall box jumps + 1 Clean pull + 1 Power Clean + 1 Front squat Land on the box tall (not in the bottom of a squat). Then… EMOM x 16 Min Min 1: 6 Sumo Deadlifts Min 2: 4 DBL DB Burpee Box Step Over Min 3:…
Strength 3-4 Sets: 8-12 Seated DBL DB Strict Press 8-10 inverted rows :20 Sec Side Plank Per Side *rest 30-:60 *Palms face you like a chin up for the inverted rows. ( set your barbell up at a height you would use to bench, then use that to row your body up with your body…
3 sets 2 minute AMRAP 50ft Single Dumbbell Walking Lunge 35/20. 50/35 7 Toes to Bar Max Cal in remaining time -Rest 75 seconds b/t sets- Then.. 7 sets: 6 reps @ 70% (heavier than last week) Then… Good morning 3 x 8 Superset… DB glute bridge ups.
3 Sets: :20 flutter kick in a hollow hold 10 Tuck crunch :30 front plank Then.. rest 1:00 between sets 1min. AMRAP: Assault Bike Goals: 15/12 1min. AMRAP: DB Bench Press Goals: 10-15 Reps 1min. AMRAP: Weighted Hanging Knee Raises Goals: 15+ reps 1min. AMRAP: Double Unders Goals: 50-75 1min. AMRAP: Single DB Skull Crushers…
For Time 10 rounds 9 Wall Balls 6 Box Jumps 3 Deadlifts 315/225 Then… Split jerk 6 x 3
Strength: High Hang Power Clean Short dip and drive Then.. Hang Power Clean (Above Knee) Then.. Pause Power Clean 5 x 1 Pause 2 seconds just below knee Then… AMRAP 20 min 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups
