6:00 AMRAP: 6 Air Squats 4 Jump squats 2 Burpees 100m Jog Then.. Power Clean Every 1:15 Seconds x 6 Sets 2 Clean pulls + 1 Power clean We will start a clean complex progression next week building off clean pulls. Get used to the movement pattern this week, and use this as a primer…
2 sets 1:00 row easy 1:00 bike easy 20 flutter kicks Then… 4 Sets: 8/8 Alt DB Curl Max effort banded curls rest 1:00 between sets The … Work until you hit 5,000/4000m as a team, or 4500m for mixed male/female teams – Partner A: 20 Russian Kettlebell Swings 15 Sit-ups 10 Push-ups Partner B:…
1-2 Rounds: 1:00 Row Easy 10/10 Mini Band lat Walk Steps 20 Mini Band High knees 1:00 Bike Easy 200m Run Then… 12 Min to complete (week 2 of 6) 3-5 Sets: 6 Deficit RDLS slow and controlled 6 Wide grip pull-ups/Banded Rest 90 sec between sets Then…. 12 Min AMRAP 6 Deadlifts 225/155 12…
Every 1:15 x 6 sets (Week 2 of 4) 5 Push press (start working sets at about 87-92% of your 1rm strict press and build over the 6 sets.) Finisher: 1×20 Pendlay rows at 60% of your heaviest set of push press Then… For time: 10-8-6-4-2 Power Snatch Box Jump Right into 2-4-6-8-10 Thruster Burpee…
:20 each stretch Seated fold Pancake each side – 10 alt Knee hugs 10/10 lying leg raise swings Then.. X2 10/8 cal bike 12/12 Bulgarian split squats 12 Air squats w/plate :20 wall sit Max out week 1 of 2 In a 14:00 window 10 reps Empty bar 8 reps 95/65 Then… Every :90 x…
On the 00:00: 100/75 Calorie Bike On the 10:00: 2000/1800m Row On the 20:00: 1 Mile Run / Ski 1600/1200 Total Working Time ? Or .. On the 00:00: 75/60 Calorie Bike On the 10:00: 1600/1200m Row On the 20:00: 1200m Run / Ski 1200/1000 3 Supersets: 12 BB Curls 12/12 DB tricep kick…
3 Sets: 24 Heel taps (12 each side) 8 V-ups 24 Bicycle crunch (12 each side) Then.. rest :30 between sets 3 Sets: 10 DBL DB Curls 10 Pendlay rows Rest 1:00 between sets — 30 landmine rotations in as few sets as possible. Then…. For time: 30/25 Cal Row 30 Dumbbell bench press 30…
3 Rounds 8 PVC Pass Throughs 8 Tempo PVC Overhead Squats 8 Ring Rows 8 push ups 8 Straight leg sit-ups :40 Row Every :90 Seconds x 8 Sets Set 1: 3 Snatch Set 2: 3 Snatch Set 3: 2 Snatch Set 4: 1 Snatch Set 5: 1 Snatch Set 6: 1 Snatch Set 7:…
1 Round: 1:00 Easy bike 1:00 Easy row 12 Lunges 12 Shoulder taps 20 Banded chest pulls Then.. 3 Sets: :30 Weighted plank 8 Suitcase crunch R 8 Suitcase crunch L rest :30 between sets Then… 4 Rounds For Time: 30/24 Cal row 30 Bodyweight Box Step Ups 20/15 Cal bike 20 Push-ups
10 Mini band lateral walks 20 Mini band glute bridges 10 Deficit calf raises :10 dead hang :20 Row Then… Strength 12 Min to complete Then.. 3 -4 Sets: 8 Deficit RDLS slow and controlled 1 Max set of chin-ups Rest 60sec between sets Use a 2-3” deficit, the bar should be moderate weight. The…
