4x 20 Band pull aparts 12/9 calls 10 OHS or 10 push press Then… (week 3 of 4) Every 1:15 x 6 Sets 1-4: 2 Split jerks Sets 5-6: 1 Split jerks Finisher: 1 max set of push press at 50% of todays heavy single Build over the 6 working sets. Focus on a solid…
4 Sets: 8 L seated leg lifts 10 Plate russian twist 12 Bicycle Crunch Rest :30 seconds between sets Then… 2 Rounds: (31 min total ) 3:00 work/ 1:00 rest 500/400m Row/ski amrap air squats – 1:00 rest – 500/400m Row/ski amrap Push-ups – 1:00 rest – 500/400m Row/ski Amrap renegade row – 1:00 rest…
1x 1:00 Jump rope ( practice DU) 50 mini band side to side steps 50 Mini band glute bridges 25/25 mini band clam shells 25 mini band air squats Then… 2 Sets :30 Wall Sit :30 Max Reps Pistols Squats :30 Max Reps Jumping Lunges Then… Every 2:30 x 4 (week 1 of 4) 6/6…
6 Min AMRAP 6 Hand Release Push Ups 7 EB muscle Cleans 8 Single Leg Alt V-Ups (4 per leg) :20 Bike/row/run/ski Then.. Clean prep …….. Clean complex: The clean pulls+ power clean will be at the same weight and your hands will stay on the bar, only re-setting at the bottom of each rep….
10min AMRAP 10 Goblet squats 10 Goblet walking lunges 10/7 Cal bike Then… Every 2:00 x 6 (week 5 of 6) 5 Back squats Set 1: 65-72% Set 2: 72-75% Set 3: 75-77% Set 4: 77-81% Set 5: 80-85% Set 6: 6-8 back squats @ 55-58% of your 1rm Then… For TIme: 30 Power snatch…
Conditioning #1 3 sets Rest 2:00 Between Then 5 Sets Conditioning #2 2:00 Rest Between Then…
45:00 AMRAP: 40/30 Cal Row 10 Push Ups 15 weighted Sit Ups 25# 20 Kettlebell Swings 53/35 30 Double Unders or 45 Singles 40/30 Cal Bike 30 Double Unders or 45 Singles 20 Bench dips weighted 15 V-Ups 10 Burpees
(week 2 of 4) Every 1:15 x 6 Sets 1-4: 3 Split jerks Sets 5-6: 2 Split jerks Finisher: 1 max set of push press at 55% of today’s heavy set of 2 split jerks. Build over the 6 working sets. Focus on a solid catch position, your arms should lock out the same time…
3 Sets: 8 L seated leg lifts 10 Plate russian twist 12 Bicycle Crunch Then… EMOM X 9 Min (3 Rounds) MIn 1: 12/9 Cal Row Min 2: 100ft Farmer Carry AHAP Min 3: :45 Sec Wall Sit or Handstand Hold* Then… For Time: 10 Alt DB Curl 35/25 10 Double DB Bent Over Row…
3 Sets / 1:30 Rest :30 Wall Sit :30 Max Reps Pistols Squats :30 Max Reps BW Squat Jumps Then… 4 rounds/ 12-15 Min total (week 3 of 4) 8/8 Farmers Hold Rev Lunge from 3 in plate (all R then all L) 4-7 Chin-ups + pause with chin over bar 20 Banded tricep ext…
