2 rounds: :20 Sec Bike :20 Sec Row 3 Scap Pull Ups :10 Sec Hollow Body Hold Then… For Time: 40/32 Cal Row 40 Bench triceps dips 40/30 Cal Bike 40 Walking Lunges 10/7 Strict Chin Ups — 30/20 Cal Row 30 Bench triceps dips 30/20 Cal Bike 30 Walking Lunges 10/7 Strict Chin Ups…
Every 1:45 x 8 (4 rounds) Week 3 of 6 Odd: 8/8 Front foot elevated Farmers Hold KB/DB split squat + 12 RKBS Even: 3 strict press + 6 Push Press + 15 Band pull aparts *as the strict press reps go down and push press reps go up, you should be able to increase…
2 rounds: 5/3 Cal bike 5 Push Ups 5 AIr Squats 5 BB RDLs 3 no contact burpees Then.. 2:00 Lat mini band walk. Switch direction every 10 reps Then.. EMOM x 10:00 Odd: DB Bench press: 6 reps of 1-1-2 1-1-2 Bench Press: *Start with both arms extended, lower right DB down and back…
2rds For time 100m run 20 Russian Twists 25/15 / Rx+:45/25 20Plate GTOH 25/15 / Rx+: 45/25 – 200m Run 20 Air Squat 10 Push Up to Plate – 300m Run 20 OH Lunges with Plate 20 Plate Sit Ups – 400m Run 20 Cal Row 10 Cal Bike Then… 7 Min EMOM: Min 1-3:…
3x 20 Mountain Climbers :10 Sec Side Plank R :10 sec Side Plank L 6 Alt Rev Lunge + Reach to Ceiling Then… 3 Rounds For Quality 14 Alt Cossack Squats 7 per side 8 Tempo Push Ups (Slow controlled down + explode up) 1 Min Wall Sit Hold Then… 3 Rounds For Time: 20…
1Every 2:00 x 8 Sets 3 Tempo Bench Press @ 60% (3-3-1-1) 6 Underhand Barbell Rows 12 Banded Chest Pulls Then…. 10 Sets / 1:00 Rest 21 Double Unders 9 DB Bench Press 50/35 6 DB Box Step ups 3 Wall Walks
Front Squat Waves Every 1:30 x 6 Sets Set 1: 6 Reps at 57-62% Set 2: 3 reps at 72% Set 3: 6 reps at 57-62% Set 4: 3 reps at 75% Set 5: 6 Reps @ 57-62% Set 6: 3 Reps at 78% *6s stay at 57- 62%. 3s increase slightly over the sets….
:90 sec row into 2 rounds: 6 lunges 6 air squats 6 Sit Ups :10 Sec Dead Hang From Rig Then… Tabata: 8 Rounds at each station of :20 seconds on / 10 seconds off x 4:00 each station *Rest 1 min between stations Station 1: Row *rest 1 min Station 2: jumping lunges or…
Every 2:30 x 4 Sets (10 Minutes) 20 Alt DB Press — opposite DB held in Front Rack (10/arm, alt every 5) 10/8 Strict Pull Ups 20 Banded Triceps Push Downs 10 Bent over DB row (wide elbows) Then… 15 min AMRAP: 2 rounds buy in: 10 deadlifts 15 pushups 20 sit-ups 30 air squats…
Warm up 3 rounds 10 BW good morning 10 push-ups 10 jump squats Then.. Every 1:30 x 8 (4 rounds) (Week 2 of 6) Odd: 6/6 Front foot elevated Farmers Hold DB split squat + 10 DB Toes elevated RDLs. 50/35 Even: 5 strict press + 4 Push Press + 15 Reverse Flies with light…
