3 Rounds 400m Easy Run/Row 15 Kettlebell Swings 53/35 15 Goblet Squats Then… For Time: 50 Russian Twists with DB 30 Alternating Bicep Curls 50 Single Leg Alt V-Ups 30 Plank Position Alt Shoulder Taps 50 Jump Squats 30/25 cal Bike 50 Jumping Lunges 30 Plank Position Alt Shoulder Taps 50 Single Leg Alt V-Ups…
3 Rounds: :30 Sec ALternating Renegade Row rest :10 :30 Sec Max Rep Alt DB Curl rest :10 :30 Sec Max Lunge (jumping with Light DBs if possible) Rest :10 :30 Sec Max Rep Banded Crunch Rest :10 Then… 7 rounds For Time: 7 Hang cleans 7 Front Squats 7 Shoulder to overhead 7 Bar…
3 Rounds: 2 Min Bike (increase effort each round) 10 Band Pull Aparts 10/10 Single Arm Banded Press 5 Scap Push Ups 5 Push Ups 10 Empty Barbell Bent Over Row Then… Every 2:30 x 5 Sets 10-12 DB Bench Press Superset with 10-12 Barbell Pendly Bent Over Rows Then…. For TIme: 15-10-5 Strict Chin…
Core work: 3 Sets: 25 V-ups :30 Sec Side Plank R :30 Sec Side Plank L 25 Tuck Crunch Rest :30 Then…. Every 3:00 x 8 Rounds 200m Run/Row scale : 150m 12 Bodyweight Prisnor Box Step Ups *wear a 20/14lb weight vest Rest the remaining time left in the 3 MInute window. Then… 3…
3 Sets: 10 V-Ups :20 Sec Side Plank R :20 Sec Side Plank L 10 V-Ups :40 Sec Front Plank Rest 1:00 between sets Then.. Deload week Every 2:00 x 5 Sets 5/5 Alt elevated farmers hold curtsy lunge 20 Banded hamstring curls Elevate about 4” of the ground and focus on a controlled movement…
2x 10 Band Pull Aparts 8/8 Single Arm Banded Press 6/6 Single Arm DB Half Kneeling Press 4 Scap Push Ups 5/3 Cal Row Every Min On the Min x 10 (Week 4 of 4) Odd Min: 4 Seated Barbell press Even Min 2: 15 Banded lat pull downs Then.. For Time 500 row 30…
Primer: 10/8 Cals bike sprint!!! 20/20 Bulgarian split squats 25 heels elevated squats :30 Wall sit Rest 1:00 between sets 3x Then.. Every 2:00 x 6 sets (Week 3 of 4) Sets 1-5: 3 Back squats @ 83-88% Set 6 – 1 “heavy” single between 90-94% The goal is for both your 3s and your…
3 Sets: 10 Plate Ceiling crunch 10 Leg lowers holding a post or weight behind your head :30 side plank L :30 Side plank R Then… Rowing Primer: 3X 2:00 Row 1:00 Rest Increase Intensity Across Sets ー Main Set 8 X 500m/ 450m Row 1:30 Rest Between Aim for consistency across your sets. The…
3 Sets: 8/8 Single Arm DB Arnold Press 10 DB lat pull overs 20 Banded hamstring curls Then… 3 Rounds: 1:00 max cal bike or Row :30 rest 1:00 Max sit up :30 rest 1:00 Max Double unders :30 rest 1:00 seconds max Bear Complex :30 rest Bear Complex = 1 Power Clean + 1…
2 Rounds 8 PVC Pass Throughs 8 Tempo PVC Overhead Squats 8 PVC good mornings :20 row Then.. Snatch warm up Then.. Every 1:00 Seconds x 8 Sets 2 Power snatch Build in weight for the Power Snatch. They do not need to be Tng , they can be singles but the goal is to…
