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4:00 AMRAP 4 Barbell RDL 4 Barbell Bradford Press 4 push ups 100m Row – 15 Empty bar bench press Then In a 10:00 window (week 1 of 2) – Build to Max Set 1: 5 @ 70-75% Set 2: 3 @ 75-82% Set 3: 2 @ 82-85% Set 4: 1 @ 90-95+% Set 5:…

3 Rounds 100m Run 3/3 Step Back Lunges 4 Scap Pullups 5 Paused Zombie Squats Then… Every 1:45 x 6 sets Set 1: 5 @ 62-65% Set 2: 4 @ 68-72% Set 3: 3 @ 75-80% Set 4: 1 @ 82-85%% Set 5: 1 @ 87-92+% Set 6: 1 @ 95+% This is the second…

Every 5 Min x 8-10 Rounds Odd Rounds (0 – 5 minutes) 500m Row 5-10 Strict Chin Ups 10-15 Push Ups 15-20 Air Squats Even Rounds ( 5 – 10 Minutes) 24/16 Cal Bike or 400m run 16-20 Jumping Lunges 12-15 Burpees 5-10 Strict Pull Ups *you have a range of reps for each exercise,…

3 Rounds: 20 Mountain Climbers 5 Cat Cows 10 Plank position Shoulder Taps 5 Air Squats Then… 3 Rounds 100m Run 10 Banded Chest Pulls 10 Banded Pull Throughs 10 Hollow Rocks Then.. 12:00 window to complete 3 Super sets: 5-7 Strict Pull-ups 8-10 Pendlay rows 2 sets: 8/8 KB Suitcase side crunch 12 Russian…

5:00 Amrap 5 up downs 5 Clean Grip RDL 100m Row 3 Muscle cleans Then… Every 1:15 x 7 4 Lateral burpees over the bar 1 Power clean Building in weight The goal is to be efficient on the burpees, there is plenty of time and you do not need to rush them. Keep your…

1 Round 200m Run 250/200m Row 12 Air Squats 12 Banded Straight Arm Lat Pulldowns 12 Ding rows. Then… 15:00 AMRAP: 200m Run 100m Farmer Carry (yellow pole or if raining, inside 6 down and back ) 30 empty barbell Squat Jumps – 3:00 Rest – 15:00 AMRAP: 250/200m Row 100m front rack KB Carry…

3 Rounds :20 Machine 10 Single DB Strict Press 10 Single DB Curls 5 Air Squat + Toe Touch :15 Deadhang Then… Week 4 of 4 Every Min x 9 Min (3 Rounds) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 7/7 Alt DB Curls Min 3: 1:00…

5:00 AMRAP 10 Empty Bar Bench Press 10 Deficit Calf Raises 30 Single Unders 5/5 Curtsey Lunges Then.. In a 10:00 window (week 1 of 2) – Build to Max Set 1: 5 @ 70-75% Set 2: 3 @ 75-82% Set 3: 2 @ 82-85% Set 4: 1 @ 90-95+% Set 5: 1 @ 90-97+%…

2 Rounds :30 Bike 4 Barbell Good Mornings 4 Barbell Kang Squats 4 Paused Zombie Squats 3/3 Box Step Ups Then… Every 1:45 x 6 sets Set 1: 5 @ 62-65% Set 2: 4 @ 68-72% Set 3: 3 @ 75-80% Set 4: 1 @ 82-85%% Set 5: 1 @ 87-92+% Set 6: 1 @…

EMOM x 12 Min: (:30 setoff work/ :30 sec of rest) Min 1: Hollow hold Min 2: Leg Lowers Min 3: Single Leg Alt V-Ups Min 4: Russian Twists with a plate Then… 4 Rounds for time: 4 Min Row 20 Alt Curtsy Lunges 20 Hand Release Push Ups 4 Min Bike 20 Air Squats…