30:00 AMRAP 10 No Contact Burpees (Up downs) 30 Sit Ups 10 No Contact Burpees 30 Push Ups 10 No Contact Burpees 30 Hops over a DB 10 No Contact Burpees 30 DB Russian twist 10 No Contact Burpees 30 DB OH tri ext 10 No Contact Burpees 30 Sumo DL High Pulls
3 Sets: 10 Empty barbell curls 5 Standing Barbell Tricep Extension 10 Empty barbell bradford press Then… “Pump Session” As Many Rounds As Possible In 25min. 20/15 Cal Assault Bike 10 Incline DB Bench Press 50/25s 50 Double Unders 15 Pull-Ups *Rest 90sec. After Each Round
3x 5/5 Bodyweight lunges 5 bradford press 10 Jumping squat downs – 10 EB Deadlift 10 EB muscle cleans 10 EB power jerks Then.. Clean Every :90 x 6 sets: 1 Squat clean + 1 Clean & jerk — Build over the six sets. Drop the bar between lifts, but no excessive rest. This is…
3 Rounds: 5 up Down Burpees 5 Inchworms 10 walking lunges :20 Row Then… 3 sets: 10-12 Bulgarian split squat R 6-8 Jumping Bulgarian split squat R (just enough to barley get your foot off the ground) 10-12 Bulgarian split squat L 6-8 Jumping Bulgarian split squat L 10-12 Double DB RDLs :4 down Then……
Incline Bench Press (Week 2) 5 Sets 3 Tempo Bench Press @ 55% 6/6 Single Arm DB Rows 12 Banded Face Pulls – Tempo Bench Press = :03 sec descent each rep wiht 1 sec pause at bottom Then… “Helen” 3 Rounds For Time Of: 400m Run 21 AKBS, 53/35 12 Pull-ups
3 rounds: 100m Run 5 Inch worms. 4 Pause FS with empty BB 3 Push Ups Then.. Warm-up Every :60 x 3 Sets 1-3: Front Squats Build to 55% Then… Every:90 x 6 sets: (week 1 of 3) Sets 1-3 : 5 Pause front squats @ 55-65% ( :2 pause) Sets 4-6: 8 No lock-out…
Side crunch Leg lowers Then… 2 Rounds for time: 10 Barbell Curls 65/45 20 Strict press 30 Back rack lunges 100 Double unders (or 150 Singles) 30 Back rack lunges 20 Strict press 10 Barbell Curls Rest 1:00 between rounds.
Mono work 6 min :30/:30 bike 6 min : 30/:30 rower Then…. 3-4x 12 t2b / weighted sit-ups 10 cal bike 8 power snatch 115/75 400m row 2 wall walk Rest 3:30
Plank Hold 1:00 → Tight Position/Hollow Back. Frog Pumps × 50г Single Leg Hip Bridge w/ Straight Leg Raise x 10 e/s Superman x 20r Then… Deadlift: Emom x 3mim 5 Reps @ 40% of 1 RM Deadlift All sets are very light Then Every :90 x 5s 6 Deadlift @ 70-75% of 1RM Deadlift…
Cardio Thursday!!! Have fun today and focus on these few things: 1.) Get all your double unders unbroken. Take the extra rest if you think you may trip up. 2.) Try and get all your Toes-To-Bar unbroken also. It’s nice to know you can do a big set when needed. 3.) Switch sides with that…
