3 Rounds: 100m Jog 10 Empty BB bench press 8 Ring row 5 Scap pull-ups Then… 3×10/10/10 DB Front raise DB Side raise DB Upright row Complete 10 of each movement before setting your DBs or change plates down. Then… Every 4min x4 (week 2 of 6) 10 Bench Press Build. 10-12 BB Row supinated…
3 Rounds 5 devils press 10 dumbbell thrusters 30 crossover single unders Then… 10:00 Emom 5 Clean and jerks @55% Then…. 4 sets: 6 Back Squats – 70-75% 12 Back Rack Lunge Steps e/s 25 Jumping Squats Then.. 3 sets: – 12Leg lowers – 24 Bicycle Crunch – 12V- Ups
35min. to finish this chipper… 40 Pull-Ups 40 AKB Swings 40 Calorie Row 40 Push-Ups 40 Double Unders 40 Air Squats 400m Run 40 Air Squats 40 Double Unders 40 Push-Ups 40 Calorie Row 40 AKB Swings 40 Pull-Ups
40:00min E2MOM 1&2 400m/300m Row 3&4: 12 DB bench press 30 Crossover Singles 5&6: 10 Clean and Jerks 115/85 12 Sit-Ups 7&8: 300/200m Run
10 Wall balls 10 Cal bike 30 Double unders/ crossovers Then.. Every 1:15 x 6 Sets: 2 Pause Front Squats + 2 FS @ 60-65% (4 squats each set) Then… 14 Min AMRAP: 200m Run 10 Pull-ups 20 RKBS 10 burpees to Target 20 Goblet Squats
3 Rounds: 20/15 Cal Bike 300m run 20/15 Cal Ski 15 Toes to bar (or 30 Hanging Knee Raises) 20/15 Cal Row 15 Burpee Box Get Over
15:00 Alternating EMOM Min 1: Calorie Min 2: Bar Muscle Up/Pull up Min 3: Power Snatch Then… Every 2 Min x 5 sets (week 5 of 6) 8/8 – 1 1/4 Bulgarian split squat 3 Dead stop Deadlift *Week 2 of 3 of dead stop deadlifts. Try to aim for 5-10lbs heavier than last week’s…
EMOM x 15 Min Min 1: 12/10/8/8/6 Bench Press Min 2: 8-10 Inverted BB Row supinated grip (Chin Up Grip ) Min 3: 10 DB flys + 10-15 band pull aparts Finisher: 1 Max Set of Bench Press @ 50% of your last set of 6s from today” Then…. For Time 500/400m row 30 Hand…
5 Rounds at an easy pace: 200m Run 10 Air Squats 5 Burpees Then.. In 15:00 Complete: For Load: 10-8-6-4-2-2-2-1 Unbroken Clean and Jerks Then.. 10 x 6 @ 60% *rest :90 seconds to 2 min between sets
3 Rounds 15/12 cal row 15 banded bicep curls 15/12 cal ski 15 Dips -into- 3 rounds: 5 Alt. V-ups (each side) 10 Lying Heel Taps (each side) 5 Cat/Cows Then… 4 rounds: 10 Diamond Pushups 10 Ring Row 10 Bent Over Banded Tricep Extension 10 Standing Barbell Curl 15 Strict Abmat Situps (hands next…
