4 Rounds: :30 sec on/:15 sec off Exercise 1: Medball sit up into wall or rig post Exercise 2: Lying Leg Lower holding Plate Above Eyes 45/25# Exercise 3: Bench, Or RIng Dip with green band Exercise 4: Supinated BB Row underhand grip. 95/65 Goal 10+ reps Then… 4 Rounds For Time: 400m Run 18/15…
3 rounds: :20 Machine 10/10 Banded Strict Press 8 Banded Bicep Curls 6 Scap Push Ups 4 Jump Squats Then… Week 2 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: 12 Alt DB Curls (24 total) against the wall….
3 sets: 30 single. /15 Dus 10 Sec Dead Hang From Rig 10 BB RDLs 5/5 Reverse Lunges Then.. Clean EMOM x 9 (week 4 of 4 tng cleans) Sets 1-3 4 Hang cleans from above the knee – Sets 4-6 3 TNG cleans – Sets 7-9 2 TNG cleans **If your back is tired…
5 Rounds: done quickly!!! :15 Bike 10/10 Single Leg Band Kickbacks 5 Monster Band Air Squats with band around ankles 3 up downs Burpees Then… Pause Front squats. Every 1:30 x 7 sets: (week 3 of 4) Sets 1-5 : 3 Pause front squats @ 65-72% ( :2 pause) Set 6-7 10 No lock-out back…
3 sets: 10-12 Weighted ceiling crunch 10/10 Half Kneeling pallof press (red or blue band) :45 sec Hollow hold flutter kick Then… Murph prep…. 6 Rounds For Time: 5 Strict Pull Ups 10 Push Ups 20 Walking Lunges 300m Run or 300m Row Modify Strict Pull Ups with banded strict pull ups or ring rows…
2 Rounds: 8 BB Bradford press 8 BB upright rows 8 Alt curtsy lunge :30 Bike Then… 3 sets: (15 Min to Complete) 6 Double DB Bent Over Rows 6/6 DB curls 6 DB Push Press 6 DB RDLs 6 DB front squats 6 Farmers Hold Reverse lunges (3 per leg) :45 Sec Front Plank…
3 Rounds: 5 Push Ups 6 Box Step Ups 7 Empty BB Bench Press 19 Band Pull Aparts :20 Sec Row or Bike or 100m Run Then… “Bench press (Week 5 of 6) EMOM 10:00 Min 1: 5 Bench press@ 70-75% Min 2: 6-8 DB Chest Flys Into… Finisher: 1 max effort set of bench…
8 Rounds: (4 Min total) :20 sec on/:10 sec off Exercise 1: Side Plank on R Exercise 2: SIde Plank on L Exercise 3: Plank Position Altt SHoulder Taps Exercise 4: Strict Hanging Leg Raise / Hanging Knee Raise Then… 30 min AMRAP: Parnter 1: AMRAP BIKE CALS Partner 2: 1 Round of: 5 Strict…
3 Rounds: 10/10 Banded strict press 10 Band Pull Aparts 5 Air Squats 100m Run Then… Push/Pull Every Min x 9 Min (3 Rounds): (week 1 of 4) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 6-8 Bent over BB row (supinated grip/chin up grip) Min 3: :40…
EMOM x 9 (week 4 of 4 tng snatches) Sets 1-3 4 Hang snatches from above the knee – Sets 4-6 3 TNG snatches – Sets 7-9 2 TNG snatches Then… For Time 3 Rounds: 20 Double Unders (40 Singles) 6 Toe to Bar 5 Power Clean 2 Rounds: 40 Double Unders (60 Singles) 9…
