3 Rounds 200m Row 3 Snatch Grip Strict Press 3 Paused Back Squats 3 Snatch Grip RDL 3 Paused Overhead Squats Then… 10:00 EMOM (Week 4 of 4) Sets 1-2 1 Snatch Pull + 1 Hang Snatch – Sets 3-5 1 Snatch Pull + 1 Below the Knee Snatch – Sets 6-10 1 Snatch This…
6 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunches Flutter Kick in Hollow Hold Then…. For Time 500-400-300-200-100m Row 12 Burpees Over the Rower 100m Farmers Carry or sled drag after each round
8:00 AMRAP for quality 10/10 Single Arm DB Bent Over Rows 20 -25 Banded Curls 10-12 V-Ups (or single leg alt v-ups) 12-15 Plate Ceiling Crunches Then.. For Time: 50/40 Cal Row 40 DB Snatch 300m Run 20 Wall-Balls 10 DB Farmers lunges 5 Devils press 10 DB Farmers lunges 20 Wall-Balls 300m Run 40…
3 Min on any machine then… – 2 Rounds Monster Band Kick Back x 10 each leg Banded Lat walk x 12 Pause Front Squat with Empty BB x 3 BB Strict Press x 5 single Leg Hops/each leg x 10 Then… Squat Maintenance (Week 3 of 4) 3 warm-up sets before hitting 60-70% Every…
1 Round 1:00 Row 10 Burpees 1:00 Bike 10 Barbell Strict press 10 Barbell Bent Over Rows 18:00 AMRAP Buy In – 5 Rounds 1:00 Wall Sit 20 Hand Release Pushups – In remaining time – AMRAP Cal Row – 2:00 Rest 18:00 AMRAP Buy In – 5 Rounds 1:00 High Plank 20 Alternating Gorilla…
2 Rounds 8 Banded Good Mornings 6/6 Curtsey Lunges 100m Run :30 Bike 10 Hollow Rocks Then… Every 2:00 x 6 Sets (3 Each) Odd Sets 10-12 DB RDL’s 15 Banded Pull Throughs Even Sets 6/6 Farmer Hold Step Back Lunges (Heavy) 20 Goblet Hold Heels Elevated No Lockout Squats Them… Every 3:00 x 5…
3 Rounds 5 Pushups 10 Banded pull aparts 15 Single Unders :20 Bike In 12:00 Complete 3-5 Sets For Quality 15-18 DB Bench Press 3 Pullup Negatives – ::03-:05 Hold to Start. Use a band if needed. 10/10 DB Hammer Curls -10 first on right hand then 10 left hand Then… Every 2:30 x 5…
2:00 row 50 Band pull aparts Then… 6:00 AMRAP 5 Hang Muscle Snatch 5 Snatch grip push press 5 Snatch Grip RDL 5/5 Step Back Lunges Then… 10:00 EMOM (Week 3 of 4) Sets 1-4 1 Snatch Pull + 2 Hang snatch ( power/squat) – Sets 5-7 1 Snatch Pull + 2 Low Hang Snatch…
4 Rounds For Time: 40/32 Cal Bike/Row/ski or 400m run 30 Alt Box Step Ups (Bodyweight) 25 Russian Kettlebell swings to eye level (53/35) 20 Single Leg Alt V-Ups 15 Burpees 100m Farmers Carry (AHAP but something you can make 100m unbroken every time) **Rest 1 Min between rounds
6:00 EMOM 1) 8-10 DB OH Tricep Ext 2) 6-12 Diamond Pushups – Directly Into – 6:00 EMOM 1) 3-5 Lying Leg Lowers 2) 20 Plate Russian Twists Then.. 6 x 2:00 Work / :30 Rest (3 Sets Each) Odd Sets 200m Run (hareffort) AMRAP Burpee Pullups Even Sets 250/200m Row (hard. Effort) AMRAP Max…
