4 Rounds: 6 BB RDLs 15 Single unders 6 Push- ups 3 Pull-ups Then… For Quality: 10-9-8-7-6-5-4 Push-up Reverse DB fly Hammer curl – 15 Min Cap *Choose a DB weight today to aim to complete each set unbroken Then… 10 Rounds for time: . 3 Deadlifts at 50% of your 1rm 6 Pull-ups 20…
Every 1:15 Seconds x 6 Sets (week 1 of 3) 1 Power snatch + 1 Hang power snatch below the knee + 1 Hang power snatch above the knee – Build over the 6 sets, making sure you can catch well above parallel. Then… Every 2:30 x 5 rounds: 6 Hang power clean 6 Front…
2 rounds. 100m Row 5 Air Squat 4/4 Reverse Lunge Steps 3 Burpee Broad Jumps 2 Scap Pull Ups 5 push ups. Then… Hyrax prep 3-4 Rounds For Time: 600m Run/row/ski 40 DB Bench press 50/35 Right into…. 400m Run/row/ski 40 Walking Lunges with Meb ball on shoulder 20/14 Right into… 200m Run/row/ski 20 Burpee…
1:00 jump rope 1:00 row 1:00 Burpees Then.. 2 Rounds: :20 Sec Bike 4/4 box step ups 5 RDLS 10/10 monster band kick backs 10 Straight Arm Banded Lat Pull Downs Then… Toes Elevated Barbell RDL (5 x 6) Every 1:15 x 10 (5 sets each) Even: 6 Toes elevated Barbell RDLs Odd: 8 Strict…
Bench Press (2 x 3) Bench press (Week 4 of 6) Every 1:15 x 7 Sets 1-5 : 5 Bench press @ 65-70% Sets 6-7 : 3 Bench press @ 75-80% Then… Close Grip Bench Press (1 x Max Reps) Cash out: 1 Max effort set of close grip bench press @ 40% Then… For…
2min any machine. 2 Rounds: 10/10 Monster band kickbacks 10 Monster band squats 3 Jump squats for height 10 Banded Straight Arm Lat Pull Downs 10 Banded Face Pulls 3/3 box step ups Then.. Back Squat Back Squats (week 2 of 3) Warm up to 77% Every 2:00 x 5 sets: 5 Back squats (@…
30:00 AMRAP: 20/15 Cal Bike 20/15 Cal Row 40 Double unders (60 singles) 10 Burpees 10 Russian KB Swings Then…
3 Sets: 30 Sec Max Rep DB Bench Press Rest :30 Sec :30 Sec Max Rep Double DB Bent Over Row Rest :30 Sec :30 Sec Max Effort Front Plank Hold Rest :30 (9 MIn total) Then… For Time: 1 Round of Cindy 1 Round of DT 2 Rounds of Cindy 1 Round of DT…
Clean and Jerk 1 x 1 Every 1:30 Seconds x 7 Sets 1 Clean and jerk Then… 4 Rounds of: 2:00 Min Work/ 1 Min Rest 10/7 cal bike or row 10 Burpee to target AMRAP Squat clean in remaining 2:00
1 Round 1:00 row 1:00 bike into 2 Rounds: 10 Ring rows 5 PVC Air Squat Then…. 2 Rounds For Time: 500/450m Row 30 Muscle Snatch 45/35 or 75/55 20 Weighted Sit Ups 25/15 5/4 Strict Chin Ups – 400m Row/ski 30 OHS 20 Tuck Crunch 5/4 Strict Chin Ups – 50/40 Cal Bike 30…
