Veteran’s Day 🇺🇸 Thank you for your service 🇺🇸 :30 Row 40 Banded heel elevated :30 Row 40 Banded heel elev :30 row – 2 rds 5/5 BB reverse lunge 5 Front squats Then.. Every 1:30 x 6 (week 3 of 6) Odd Sets – 5/5 Deficit back rack lunges Even Sets – 5 Pause…
EMOM x 8 min 5 Tuck Crunches 5 Sit Ups :10 Sec Hollow Hold with Flutter Kick Then… Banded Air squats 100 Bb Jumping air squats 3 x 10 Rest 1:00 Then… 20 Min AMRAP: 400m Row/ski 30 Double Unders 20 Toes to DB or Leg Lifts 10 Lateral Burpee over Dumbbell 5 Wall Walks
EMOM x 7 min 5 Tuck Crunches 5 Sit Ups :10 Sec Hollow Hold with Flutter Kick Then… 3 Sets: 8/8 Concentration curls 15 Single DB skull crushers Cash out: 40 Banded Curls in as few sets as possible 40 Banded tricep extensions in as few sets as possible Then.. 4 Rounds for time: 20/15…
2 Rounds: 6 BB RDLs 6 BB Muscle cleans 6 BB Front squats :30 Row Then… Every 1:45 Seconds x 6 Sets (4 of 6) 1 Clean pull + 2 Power clean + 2 Front squats Then…. For Time: 250/200m row 18 Wall Balls – 500/450m row 18 Wall Balls – 750/700m row 18 Wall…
12 MInutes to Complete: Part 1: 3 -4 Sets: 10 Inverted barbell rows 15 Sitted Bent over flyes :30 Front plank 10 Weighted DB sit-ups :30 rest Then….. 30 Min AMRAP: 600m Run 25 Dumbbell Hang Cleans 50/35 20 Dumbbell Box Step Ups 15 Burpees 10 Strict Pull Ups 5 Devils Press Rest 1 Minute…
12 Min to complete (week 6 of 6) 4-5 Sets: 3 Deficit RDLS (2 second negative each descent) 10 Db Shrugs Heavy 70/50 10 Squat jumps for height Finisher: 1x 12 Deadstop Deadlift at the same weight you used for RDLs Then… 15 Min AMRAP: 3 Wall Walks 9 DB Bench Press 50/35 12 Pistols…
3 Rounds: 5 Bent over flyes W/ Change plates 5 Side raise W/ Change plates 5 Z Press W/ Change plates :2 0 Handstand hold or 2 wall walk :20 Bike Then.. EMOM x 9 sets (Week 2 of 4) 3 Rounds: Min 1-3: 5 Strict press Min 4-6: 3 push press Min 7-9: 1…
Every 1:30 x 6 (week 2 of 6) Odd Sets – 6/6 Deficit back rack lunges Even Sets – 5- 1 1/4 front squats Both at the same weight Then… For Time: 300m Row/ski or Bike 12/9 cal at the start of each round : 18-15-12-9-6 Overhead Squat 75/55 or 45/35 or Front squats Box…
Every 5:00 x 4 Rounds (40:00) From 0 -5:00 minutes 5 Min max cal bike, ski, row or max calories on a runner From 5:00 – 10:00 minutes complete the following: 20 Weighted sit-ups 20 BB Strict Press 20 BB Bent Over Row with palms facing forwards 20 Bicep Curls 10 Burpees over the Empty…
250m Row into: 2 Rounds 20 Alt Plank Position Shoulder Taps 15 Banded Curls 10 Banded Pull Aparts 5 Rev Lunge Steps on R 5 Rev Lunge Steps on L into 250m Row Then… 3 sets: 15 Double DB skull crushers 15 Push-ups 8 BB Curls 12 Hammer curls Then… 20 Min AMRAP 4 Burpee…
