Every 1:30 x 6 (week 4 of 6) O – 10 Alt Back Rack Rev Lunges (5 per leg) E – 5 -1 1/4 front squats Then….. For Time: 30/25 Cal Bike into: 3 Rounds: 8 DB Bench 50/35 8 Deadlift 225/155 —- 25/20 Cal Bike into 2 Rounds 10 DB Bench 5 Power Clean…
10 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunches Flutter Kick in Hollow Hold Then… 8 x 250m Row Rest 1:00 B/T intervals
2 Rounds 100m Run 5 Air Squats 5 Push Ups 2 Burpees Then… The Veteran 8 Round For Time 400m Run or row 11 DB thrusters 35/25. Rx+ 50/35 11 Burpees *40 min Cap
Bench Press (Week 11 of 12) Bench Press 1 x 2 @ 69% 1 x 2 @ 76% 4 x 3 @ 82% 1 x Max Reps @ 82% Underhand Barbell Rows 6 x 4 (Building) The … 2 Rounds For Time: 50/35 Cal Bike 40 Wall balls 30 DB Bench 20 Med ball sit-ups
35-40:00 AMRAP 1 Min Bike or Row 20 Plate GTOH 45/35 20 Plate Russ Twists 2 Min Bike or Row 20 Air Squat 10 Strict Chin Ups 3 Min Bike or Row 20 RKBS 20 Bodyweight Step Ups 4 Min Bike or Row 20 Hanging Knee raises 20 Burpees to Target start back on the…
Every 1:30 for 6 sets: Set 1 – 10 band pull throughs + 8 @50% Set 2 – 10 band pull throughs + 6 @ 60% Set 3 – 10 band pull throughs + 4 @ 72-75% into Set 4: 2 Tall BJ + 1 @ 79-82 % Set 5: 2 Tall BJ + 1…
Press/Pull. (week 4/6) Complete 1 set every 2:30 x 4 Sets 10/8/6/4 Strict Press 8 Pendlay rows 8/8 Seated external shoulder rotations *Increase weight over the 4 sets of strict press. Finisher- 1 max set of strict press with the empty barbell Then… 4 rounds for time 4 Pull Ups 8 STOH 115/75. (8 HSPU)…
Every 1:30 x 6 (week 3 of 6) O – 6/6 Split squats E – 8 No Lockout Front Squats Then.. 14:00 AMRAP: 10/7 Cal bike 5 Front squats TFTG 10 DB bench press 5 Burpee pull-ups 10 wall-balls
35 minutes to finish… 15 Cals 15 Sumo Deadlift High Pulls 15 Burpees 15 DB Goblet Squat 15 Sit-Ups … Then 14 of all that … Then 13 of all that … Then 12 of all that … All the way to 1.
Week 10 of 12 Bench Press 6 x 3 @ 75% 1 x Max Reps @ 75% Pendlay Rows 6 x 4 (Build
