“Cardio Complex” For Time: Round 1: 1,000/800m Row 50/40 Calorie Bike 20 Alt Single Dumbbell Box Step-Ups Box Round 2: 750/600m Row 40/32 Calorie Bike 16 Alt Single Dumbbell Box Step-Ups Box Round 3: 500/400m Row 30/22 Calorie Bike 12 Alt Single Dumbbell Box Step-Ups Box Round 4: 250/200m Row 20/15 Calorie Bike 8 Alternating…
20min. EMOM: Min. 1: 3 Split Jerks (from the floor) Min. 2: ** Pull of Choice Pull Options: 1. 3-5 Muscle Ups 2.30-40sec. of Pull-Ups 3.2 Rope Climbs or 1 Legless Rope Climb Then… Elevated Glute Bridge Ups – 5s x 10r @ 70% w/… :2 Pause Then…, 2x1000m row
3 Rounds 5 Wallball Shots 20 Single Unders 5 Toes-To-Bar 3 Devil’s Press Then… Every 5:00 x 5 Sets, Each for Time (25 Minutes Total) 15-20 Wallball Shots 75 Double Unders/75 singles 15-20 Toes-to-Bar/ V-ups 8-10 Devil’s Press 50/35’s Scale down the reps to finish under 4:30 Then.. Every 2:00 for 14:00 TNG Squat Snatches…
Coaches warm up Then… 15:00 EMOM Min 1:Calorie Bike Min 2: 4 Squat Cleans Min 3:Box Jump Over, Step Down Immediately into: Every 2:30 for 15:00 Front Squat/ Back Squat Every 2:30 Min x 4 Sets: 3 Front Squats immediately into 6 Back Squats *aim for 5-10lbs heavier than last week for all 4 sets…
4 Rounds For Time: 30/21 Calorie Row 6 Shuttle Runs 30 Ab Mat Sit-Ups 6 Shuttle Runs 30 KBS 6 Shuttle Runs Then..
Warmup 3 Rounds 5 Cal Ski 10 knees to chest 10 barbell deadlifts, add weight each round Then.. 15:00 Alt EMOM Min 1: Cals Min 2: Toes To Bar Min 3: 10 Deadlifts + burpees Immediately Into Every 3:00 x 15:00 3 Deadlifts, Build Across Sets
Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches…
3Rounds 10/8 Cal Bike Sprint 10 Wall Ball Shots Then.. Push Press + Push Jerk Every 2:00 for 12:00 1 Push Press + 1 Push Jerk Then… Every 2:00 for 14:00 5 TNG Power Clean + 5 Hang Squat Cleans + 5 Shoulder to Overhead Then..
Coaches warm up Then…. For Time: 50/45 Cal row 30 Hand Release Push Ups 40/35 Cal row 30 Air Squats 30/25 Cal row 30 Sit Ups 20/15 cal row 3 Wall Walks immediately into… 20/15 Cal Bike 3 Wall Walks 30/25 Cal Bike 30 Sit Ups 40/35 Cal Bike 30 Air Squats 50/45 Cal Bike…
Warmup 3 Rounds 5-10 calorie ski 5 kip swings 3 strict pullups 10 empty bar muscle snatches Then.. Every 3:00 × 30:00 15/12 Calorie Ski 8-12 Pull ups/ C2B 10 Power Snatch 95/65. Scale lighter weight Then.. Every 2:00 x 12:00 6 Bench Press, ascending load across
