Snatch complex: EMOM 10:00 Odd: 3 Snatch pulls (80-85% of 1rm) Even: 2 Power Snatch *The Snatch pulls should be heavy enough that you CAN’T do a high pull, your arms should stay long. Then… Every 2 x 8 Rounds Cal Burpee Box Jump Overs Snatch
Every 2:00 x 6 (week 4 of 6) 5 Back squats Set 1: 65-69% Set 2: 69-72% Set 3: 72-75% Set 4: 77-79% Set 5: 79-82% Set 6: 8 back squats @ 54-56% of your 1rm Then… 5 Sets / 1:00 Rest STOH Pullups CTB Power Cleans
Every 5:00 x 4 Rounds: 200/150m Row 10 Burpees 200/150m Row 15 Kettlebell Swings Then.. Bench Press 3 x 8 Then… 3 Sets: 12-15 DB Sumo Squat AHAP 8/8 Goblet Hold Cossack Squat 10/10 Staggered Stance Single Leg RDL Then…
Get as far as possible in 35min… 200m Row/run/ski 70 Wall Balls 20/14 200m row/run/ski 60 Push-Ups 200m run/row/ski 50 DB Russian Twists 35/25 200m run/row/ski 40 Front Squats 75/55lbs. 200m run/row/ski 30 Bench Dips 200m run/row/ski 20 Pull-Ups 200m run/row/ski
(week 1 of 4) EMOM 10:00 Odd: Split jerks with a 2 sec pause in the catch Even: Band pull aparts. Finisher: max strict press right into max push press at 55% of your 1rm strict press. ” Then.. 14:00 EMOM Odd: 12/9 Cal Bike Even: 2 Squat cleans (tng) Build in weight over the…
2 Rounds: 1:00 Row 5 Air squats 5 sit-ups 5 Dips 5 Push-ups 3 Chin-ups Then… 12:00 AMRAP 2:00 Bike 10 DB Hammer curls 25/20 + 10 DB Strict press 20 DB RDLs 10 DB Hammer curls 10 DB Strict press Rest :90 10:00 AMRAP: 5/5 Gorilla rows /KB 70/53 10 RKBS 20 Bicycle crunch…
2:00 row 1:00 child pose 2:00 bike 10 Alt lizard Then 2x: 12 Banded Deadlifts w Red Band (light weight) 10 band pull aparts 8/8 SIngle Arm Banded Press 6 Up downs. Then.. With empty bar… 10 muscle cleans 5 hang power cleans Then.. Clean complex: EMOM 10:00 Odd: 3 Banded clean pulls Even: 2…
Every 1:45 x 6 (week 3 of 6) 5 Back squats Set 6: 10 back squats Then… 2-3 Rounds For Time: Devils press pull-ups box jumps (24/20) pull-ups Devils press Rest 1:00 between Rounds and repeat
3 sets: 20 DB Floor Bench Press 20 Single Arm DB Strict Seated Press (10 per arm) 20 Alt DB Hammer Curls 20 Db pull overs :20 Sec Hollow Hold *rest as needed betweens sets Then.. For Time: 30-25-20-15-10-5
Back Rack Lunge + Back Squat (1 x 12) 3 x 6 + 6 For Time: 5 Rounds: 15/12 Cal Row 5 Burpee Pull Ups /Muscle ups immediately into… 5 Rounds 12 KBS 10 Alt Box Step Ups 8 HSPI/ Hand release Push Ups
