Warmup 3 Rounds 5-10 cal 5 kip swings 3 strict pullups 10 empty bar snatches Then.. Every 3:00 × 24:00 10/7 Cal 8 Pull ups/ Chest to Bar/ band 10 Power Snatch Immediately into: 10:00 EMOM 3 Back Squats, Build Across Sets. You gotte move quick!
2 Rounds 10 Wrist Push Up 10 Band pull aparts 10 Incline Bench Press (Empty Bar) Then… Incline Bench Press 4 x 6 2 sec negative Last 2 reps of every set should be challenging Then.. Seated DB shoulder press 3 Drop Sets: 10+ Seated DB press 10+ Seated DB press 10+ Seated DB press…
2 rounds: :30 flutter kicks :30 rest :30 front plank :30 rest :30 tuck crunch :30 rest then 2 sets: “21s barbell curls” 7 from bottom to 1/2 way 7 from 1/2 way to top 7 full curls 6-8 strict chin ups 12-15 Bent over DB flys Then.. Cluster warm-up Then… 6 Rounds for Time…
Back Squat Waves Every 1:30 x 6 Sets Set 1: 3 Reps at 70% Set 2: 6 reps at 55-60% Set 3: 3 reps at 73% Set 4: 6 reps at 55-60% Set 5: 3 reps at 77% Set 6: 6 Reps at 55-60% *6s stay at 55-60%. 3s increase slightly over the sets. Then……
:90 sec row into 2 rounds: 6 lunges 6 air squats 6 Sit Ups :10 Sec Dead Hang From Rig Then.. For Time: 200m row/ski 20 Goblet squats 53/35 KB 20/15 Chin ups /Banded. 400m row 40 front rack lunges (single arm KB, switch as needed) 40 V-ups/Alt 600m row/Ski 60 RKB Swings 60 gorilla…
Every 2:00 Min x 16 Min (4 total rounds) Odd Rounds: – 8 strict press + 20 to 30 banded triceps push downs Even Rounds – 8/8 Single Leg Bulgarian Split Squat with DBs + 10 Toes Elevated DBL DB RDLs Then… 5 Rounds 35 Double Unders (OR 20 Crossover Single Unders OR 70 Single…
Happy 4th!!! 35-40 min Cap Rd 1 400m Farmer Carry with (1) 70/53lb. Kb or Db 35 Sit-Ups 30 Double Unders 25 Wall Balls 20/14 20 Hang Power Cleans 95/65 15 Cals of Choice 10 Toes-To-Bar ——— Rd 2 35 Sit-Ups 30 Double Unders 25 Wall Balls (20/14lb.) 20 Hang Power Cleans (95/65lbs.) 15 Cals…
Every 5min. × 7 rounds: 200m Run 200m Row 50 Double Unders/Singles 10 Back Squats 95/65 10 SDHP This is going to be a lot harder than you think so pace yourself here… If you think you can RX+ this at 135/95, then go for it!
4 Sets: 12 DB Hammer curls Superset with: 12 Seated DB tricep ext Into… 3 Sets: 10 Deadstop Sumo Deadlfits Superset with : 20/20 Monster band kick backs For Time: 500m Row 10 Strict Chin Ups 10 V-Ups 20/15 Cal Bike 15 Hand Release Push Ups 15 Tuck Crunches 400m Run 20 Burpees to Target…
25 min AMRAP 10/7 Cal Row 10 Burpees 20/15 Cal Bike 20 Air Squats 300m Run 30 Hand Release Push Ups* /15 HSPU 20/15 Cal Bike 20 KBs 10/7 Cal Row 10 V-Ups Then…. Bb press
