3 Sets: 15 Empty BB press 10-12 Band pull aparts 15+ Bent over flys with light DBs or Plates :20 Dead Hang from pull-up bar” Then.. (week 4 of 4) EMOM x 10: Odd: 2 Push press Even: 8-10 Alt Delt raise front and side — Finisher: 1 max effort set of push press @…
Every 2:00 x 5 (week 4 of 6) 1 Enderton front squats complex into… 5 BACK squats Start at about 50% of your 1rm front squat Then… For Time: 4 Alt DB Snatch 4 Single arm DB OH Lunge Steps on R 4 Single Arm DB OH Lunge Steps on L 4 Pull Ups /c2b…
Snatch Complex Every 1:15 x 8 Min 1-5 2 Hang power snatch above the knee 1 Hang power snatch below the knee 1 Power snatch off the floor Min 6-8 1 Power snatch Then… 14:00 AMRAP: 5 Box Jumps 10 Bench press 15 Wall-balls 20/15 Cal row
Closed Sunday and Monday! ——— 12 Rounds For Quality & Time 10 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 55% *Each set of a given movement needs to be completed unbroken Then…. 15:00 AMRAP 50′ DB Front Rack Walking Lunge @ 35/25 16 DB Burpee Deadlift 50′ DB OH Walking Lunge 16/12…
2 Supersets: 6 DB curls with palms up 8 Hammer curls Wall Sit + Monster Band Reps x 30 seconds Copenhagen Plank x 30 seconds (Each Side) Then… 20:00 AMRAP 20 RKBS 100m Run/row 20 Sit-ups 100m Run/row 20 Burpees 100m Run/row 20 Russian Twists 100m Run
Holiday Schedule: Closed Sunday 12/24 and Monday 12/25. —————- 12 Days: 1 Wall Walk 2 Toe to bar 3 Thrusters 95/65 4 Burpees over bar 5 Power Cleans 6 Front Squats 7 Pull Ups 8 Alt DB Snatch 50/35 9 Cal Bike 10 DBs Farmers Hold Reverse Lunges 11 DB Push Press 12 DB Devils…
12:00-15:00 12-15 Barbell hip thrust with a slow/controlled descent – (moderately heavy) 10 Heavy KB swings 10 V-ups 15 Tuck crunch 20 Russian twist Then…. Every 4:00 x 4 Sets: 12 DBL DB Box Step Overs 50/35 12/9 Cal Row 12 Bench Press 135/95 12/9 Cal Row
3 Sets: 3 Handstand negatives, 5-8 strict HSPU or 20 Sec HS Hold or tall plank 6-8 DB ChainSaw Rows Per Arm 12-15 Reverse Flies with Light Plates 20 Steps Stagger Stance DB Walking RDL (Death March) 10 per leg Then.. week 3/4 EMOM x 10: Odd: 3 Push press Even: 8 Pendlay rows —…
Every 2:00 x 5 (week 3 of 6) 1 Enderton front squats complex + 3 regular front squat Start at about 42-47% of your 1rm front squat 1 Enderton front squat is.. 1 Front Squat with a 3 sec Pause + 1 1/4 Front Sq + 1 FS Then…. 20 Rounds For Time: 2 Power…
For time: 60 Alt DB Snatch 50 Push Ups 40 DB Hang Power Cleans 30 Sit Ups 40 DB Front Squats 50 Double Unders 60 Alt DB Hang Clean and jerk
