Complete 3 Sets Row 1:00 10 Band Pass through + Overhead Pull Aparts 10 Down Dog Up Dog 5 Snatch Deadlift 5 Snatch High Pull 5 Power Snatch Then.. Barbell Cycle EMOM 10:00 Min 1: 10/7 Cal bike Min 2: 3 Power snatch – Build in weight over the 5 sets keeping your power snatch…
2 Rounds: :30 Bike :30 Row 4 Shuttle runs 10 Air squats 5 Push-ups Then.. 42 Min EMOM: (6 Rounds) Min 1: 12/9 Cal Bike max :40 Min 2: 15 Push-ups Min 3: 12/9 Cal Row max :40 Min 4: 25 Air Squats Min 5: :40 Shuttle Run Min 6: AMRAP V-ups Min 7: Rest
800m row 30 RKBS, 53/35 20 Hand release pushups 10/10 Bulgarian split squats Then.., :20 child pose :20 seal pose 10/10 Single leg swings 10 Alt Knee hugs Then… Strength Work + Acc Work Deadlift 5 x 3 (BOF/Build) Superset w/…, Heavy Sled Drag (Backwards) – Down & Back = 1 Set Then… For time:…
Shoulder Press Every 1:15 x 6 Sets: (week 4 of 4) Sets 1-2: 3 Strict press Sets 3-4: 2 strict press Sets 5-6: 1 Strict press Build over the 6 sets to a heavy single. Then… 5 Rounds: 1:30 Work/ 1 Min Rest 10 Hang Power Cleans 95/65 8 Front Rack Reverse Lunges 6 Thrusters…
1x 20 alt lizards 10/10 single Leg raises 20 Alt knee hugs Then. Every 90sec x 5 Sets 9/6 Cal bike 12 Air Squats Then… 2 x 5 Bb good morning 4 Bb pause front squat 3 Push ups Then.. Paused Front Squat Every 1:45 x 4 Sets/week 1 of 3 5 Pause front squat…
3rds :30 bike 10 ring rows 5 Burpees Then… For Time: Goal: Sub 35min 4 Rounds: 36 Double Unders (or 54 SIngles) 8 DB Hang Clean and Jerk with 2 DBs 50/35 Right into 3 Rounds: 20/15 Cal Bike 20 Sit-Ups Right into 2 Rounds: 36 Double Unders (or 54 SIngles) 8 DB Hang Clean…
3rds 5 Scap pull ups 5 push ups 5 air squats 5 cal row Then… 4 Sets For Quality: 8 Strict Chin-ups 10 Bent over flys 12 Banded Tricep push downs. Rest 60 seconds between sets Then….. 3 Rounds For Time 300/250m Row 15 Wall Balls 20 Push Ups / HSPU 15 Wall Balls 300/250m…
2rds 200m jog/row 5 Front squats 20 Band pull aparts Then.. Clean and jerk warm-up Then.. Box Jumps + clean and jerk (Weight) Every :90 x 6 sets: 5 Box Jumps + 3 TNG clean and jerks – Build on feel – For the Box Jumps, the goal is to focus on fully opening your…
3 Rounds: 5 Scap pull-ups 5 Air Squats 5 Push-ups Conditioning Every 5 Min x 6 Rounds Even rounds (:00-5:00) 500/400m Row 5 Strict Chin Ups 10 Dips. Bench/bar 15 Air Squats – Odd Rounds (5:00-10:00) 500/400m row 20 Jumping Lunges 15 Burpees to a plate 10 Alt Hang Dumbbell snatch 50/35 You should get…
2min machine 40 Flutter kicks 20 Superman’s 10 down dog up dog Then.. Oly Clean: Barbell Primer 2 Sets: 3 Hang Muscle Clean + 3 Tall Squat cleans + 3 Push Jerk *Stay very light Then… Every 90 Seconds x 6 Sets 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean +…
