42 Min EMOM: 6 Rounds Min 1: 15/12 Cal Bike (or 45 seconds) Min 2: 5 Push Ups + 5 Devils Press Min 3: 15/12 Cal Row (or 45 seconds) Min 4: 20-25 Air Squats Min 5: 200m Run Min 6: 12-20 V-Ups Min 7: Rest
3 Sets: 8/8 KB Side crunch (heavy) 10 KB upright rows 10-12 Rear delt flys Then… Every 4:00 x 5 Rounds: 20 Walking Lunges 20 Double unders (30 Singles) 5 Man Makers 35/25 in remaining time, max cal row No rest between rounds. At the 4 min mark, hop off your rower and start back…
(Week 4 of 6) EMOM 10:00 Min 1: 2 Pause + 3 regular Bench press@ 67-72% Min 2: 8/8 DB chainsaw rows AHAP Finisher: 1 max effort set of bench at 52-55% of your 1rm (no pausing at the top) *Commit to a full :2 pause, then complete 3 bench with no pause. Focus on…
2 Rounds: 15 Banded glute bridges 15/15 Banded clam shells 8 Alt lunges – :30 couch stretch each side (Week 4 of 4) Every 1:30 x 8 Odd: 12-15 RKBS Even : 10/10 Front rack DB/KB Bulgarian split squats on each leg (1 KB or DB) The KB swings should be heavy, and the focus…
1:00 bike 2 rounds: 15 Banded deadlifts (standing on band) 10 No lockout push-ups 5 Jump squats Then… Clean prep EMOM x 9 (week 3 of 4 tng cleans) Sets 1-3 5 Hang cleans from above the knee – Sets 4-6 3 TNG cleans – Sets 7-9 2 TNG cleans Build over the 9 sets…
3 Rounds: (30 Min total) Every 2:30 x 12 1: (0:00 – 2:30) 500/450m Row or 400m Run 2: (2:30-5:00) 20 Box Step Ups 10-20 Push Ups (or 10-15 Handstand Push Ups ) 3: (5:00 – 7:30) 20 Alt DB Curls 10-15 Weighted sit-ups. 4: (7:30 – 10:00) 100m Farmers Carry :20-40 Sec Front Plank…
2:00 row/bike 3x 6 – 1 & 1/4 air squats 10/10 monster band kick bakcs 10 BB strict press 10 Empty BB back rack calf raises 10 Ring rows Then… Every:90 x 6 sets: (week 1 of 4) Sets 1-4 : 5 Pause front squats @ 55-65% (:2 pause) Sets 5-6 8 No lock-out back…
35min. 100 Barbell Push Press 500m row 400m run 100 Barbell SDHP 100 American KB Swings 100 Sit-Ups anchor
