3 Supersets: 10-12 Plate front raises 10-12 Double DB curls 10-12 Bent over flys (change plates) Then… In a 10:00 window to build to a heavy set of 1 10 – empty barbell 8 – 45-50% 6 – 55-60% 4 – 65-70% 2 – 75-80% Continue building till 10:00 Rest from 10-11 min then strip…
3Rounds 10/10 Split squats 10/10 Banded Lat walks 3 Wall walks or 10 Up down planks Then… Clean Cycling Every 2:00 for 10:00 5 Power Cleans + 5 Hang Squat Cleans + 5 Push Jerks Then… AMRAP 15 Minutes 15 Dumbbell Box Step Ups 50/35 30 V Ups Down+Back Dumbbell Walking Lunge
50/40cal Row 30 Burpees 50/40cal Row -rest 3 minutes- 25/20cal Row 20 Burpees 25/20cal Row -rest 3- 10/8cal Row 10 Burpees 10/8cal Row
10:00 AMRAP for quality: 10 Inverted barbell row 10 bent over flys 10 Side Delt raise 10 Tuck Crunch 20 Russian twist 10 Tuck Crunch Then…. 3 -4 Sets 7 Wide Grip Bench Press 7 Normal Grip Bench Press 7 Close Grip Bench Press 7 Top Half Barbell Curls 7 Bottom Half Barbell Curls 7…
Front Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 57% 4 @ 67% 2 @ 77% Set 2: 3:30 – 7:00 4 @ 70% 3 @ 75% 2 @ 80% Set 3: 7:00 – 10:30 3 @ 77% 2 @ 80% 1 @ 85%+ Then… 15:00 AMRAP: 4 Strict…
1 Round: 1:00 Row 5 Up downs 20 Singles or DUs 1:00 Bike 10 RKBS 10 Air Squats 5 Sit Ups For Time: 3 Rounds: 20/15 Cal row 20 Alt DB Renegade rows 20 V-ups immediately into… 3 Rounds: 60 Double unders 30 DB snatch (Switch Arm every 5 reps) 30 Barbell strict press (empty…
EMOM x 10 Sets: Odd Rounds: Even: 2 Deadlift lift offs to blow the knee + 4 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 50-55% Even Rounds: 6/5 Strict Chin-ups (close hands) Then…. For Time: 75 Push…
2 Rounds 100m Run 10 Banded Good Mornings 5 Scap Pull Ups 5 1/2 Press(forehead) + 1 full press (1/2 +full=1rep) 3 Burpees Every 2:00 x 6 for 12:00 total: (Week 6 of 6) Odd: 8/8 Front foot elevated Farmers Hold DB/KB split squat + 12 Toe Elevated RDLs Even: 3 strict press + 4…
*Do a set every :90 seconds. 1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch 1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch 1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch 1…
40:00 AMRAP 25/20 Cal Bike 400m Run/row 6 Alt Renegade Rows + Push Up 12 Hammer Curl Up + Supinated Curl Down 18 Goblet Hold Alt Curtsy Lunge Steps 24 Russian Twists with a Plate
