3:00 AMRAP: 5/3 cal 5 BB empty bar bench press 3/3 lunges Then… Complete 4-5 sets in 16-18min 7-7-7 Bench Press *7 close grip + 7 Neutral + 7 Wide grip Superset with 8 Single Arm DB Bent Over Row per Arm 12 Lateral Raise with Light Change Plates 16 Leg Lifts Over DBs Then……
Back Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 55% 4 @ 65% 2 @ 75% Set 2: 3:30 – 7:00 6 @ 60% 4 @ 70% 2 @ 78% Set 3: 7:00 – 10:30 6 @ 75% 4 @ 80% 2 @ 83%+ Then…. 3 rounds For Time:…
12:00 EMOM Min 1 :30 Wall Sit Min 1 :30 Banded curls Min 3 :30 Front Plank Min 4 :30 Flutter kicks Then…. For Time: 50/40 Cal bike 4 Rounds: 10 DB Bench Press 50/35 6 Single DB Box Step Ups 10 Burpees 600m run (around the block) with a medball or vest
Every 2:00 x 6 (3 rounds) (Week 5 of 6) Odd: 8/8 Front foot elevated Farmers Hold KB/DB split squat + 12 Toe Elevated RDLs Even: 1 strict press + 8 Push Press + 15 Overhead banded triceps ext Then…. Get as far as possible in 15min…. 12-11-10-9-8-7-6-5 Cal Row Wall Balls Hang Power Cleans…
Every 75 Seconds X 10 Sets Odd Rounds: Even: 2 Pause Deadlifts + 4 regular deadlifts *2 Sec pause 2 in off floor right below knee cap @ 45-50% Even Rounds: 7/6 Strict Chin-ups + 10 DB Hammer Curls Then… 3 Rounds For Time: 500m Row 10 Double KB deadlift 70/53 10 RKBS 10 Alt…
3 Rounds 20 walking lunges 15 Air Squats 15 Banded Glute Bridges Then… Every 90 seconds x 7 Sets Cleans 3 reps @ 50% 3 Reps @ 60% 2 reps @ 70% 2 reps @ 75% 1 rep @ 80% 1 Rep @ 83% 1 Rep @ 85%+ Then… For Time: 21-18-15 Bike Cals Thrusters…
4 Sets: 10 V-Ups 15 Tuck Crunches 20 Sit Ups 30 Russian Twists (15/per side) Then…. 4 Rounds For Time 5 DB Burpee Deadlifts 100m Run 7 DBL DB Hang Clean and jerks 100m Run 9 DBL DB Front Squats 100m Run
Every 2:00 x 10 Sets 3 Speed Bench Press @ 55% (1-3-1-1) 6 Ring Rows 6/6 Gorilla Rows Then.. 5 Rounds For Time: 200m Run 200m Row 75 Double Unders/100s
Back Squat Waves – complete one wave every 3:30 Set 1: 0:00 -3:30 6 @ 50% 4 @ 60% 2 @ 70% Set 2: 3:30 – 7:00 6@ 55% 4 @ 65% 2 @ 75% Set 3: 7:00 – 10:30 6@ 70% 4 @ 75% 2 @ 80%+ Then…. 12 MIN AMRAP: 10 Pull Ups…
:90 Bike/Row/ski/run 2 Rounds: 20 banded curls 10 walking lunges 10 Hand release push ups Then… 4 Rounds For Time: 25/20 Cal row 20/15 Cal bike 2 Rounds of: 10 DB Bench press 50/35 10 DB Bent over row 10 Single DB curl 10 Tuck crunch
