3 Rds 10 Squat snatch’s 10 dips 10/7 cal row Then.. *Every 2:00 x 5 sets (Week 3 of 6) 5/5- 1 1/4 Bulgarian split squat 5 Jump squats. 3 Deadlift then 1×10 deadlift at 70% of todays heavy 3 Then… 6x 10/8 cal bike 6 Burpees Box jumps Rest 1:00
10/10/10 DB Front raise DB Side raise DB Upright row All 30 reps done unbroken. Rest 1min. 3 Then.. Every Min x 12 Min (4 Round) Min 1: 5 Strict press 65-70% Min 2: 10 Db Row each side 50/35 Min 3: :45 front plank Finisher —> Min 13 1 max effort set of DB…
3 Rounds 10 Clean and Jerks 95/65 10 Burpees 10/7 Calorie Bike Then… Back Squat Max out week 2 of 2 In a 14:00 window Every :90 x 4 1×8 @ 50% 1×5 @ 70% 1×4 @ 75% 1×3 @ 80% Then continue building taking singes every :90 – 2:00 If you hit a PR…
4 Rounds For Time: 200m Run 15 Goblet Squats 20 Ab-mat Sit Ups 10 Single Leg Alt V-Ups 15 Hand Release Push Ups Then… 3x 10 Db pullovers 20 Banded flys 3-4 sets: 14Weighted ceiling crunch 12/12 Halfkneeling bandedpallof press :40 Hollow hold + flutter kick
3 Super Sets: 10/10 Triceps kick backs 20 banded triceps ext 10/10 DB cross raise (palms up) 12 Plate Russiantwist 20 sit-ups 12 plate Russiantwist Then.. 2 rounds For Time: 200m run 25 SDHP 200m run 25 hang snatch 200m run 25 back squats 200m run 25 Hang clean and jerks
3 rounds 8 Overhead Squats 20 Pull Ups -at 10 minutes- 3 rounds 8 Power Snatch 20 Wall Balls Then… 3 sets: 10 Bench 10 Standing Barbell Curl -rest 1-2 minute b/t sets- 3 sets: 12 Flat Bench DB Chest Fly 12 Single Dumbbell Waiter Hold Curl
Warm Up 3 Rounds: 200m Run 5 Burpees 5 Box Jumps Then.. Every 10:00 for 40:00 Run Box Jumps Alternating Dumbbell Snatches Run
(Week 2 of 6) Every :90 x 5 sets 10 KBS 5 Banded Jump squats 3 Deadlift *increase in weight as you go to today’s heavy. then 1×10 deadlift at 70% of todays heavy 3 *The goal is to finish 5-10 lb heavier than last week, though do not force it. Then… For Time: 30…
Every Min x 12 Min Min 1: 6 Strict press 65% Min 2: 10 DB Row with Bench. 50/35 Min 3: :40 front plank (add slow mountian climbers if possible) Finisher –>; Min 13 1 max effort set of DB Z press (at least 15 reps Then… For Time: 25 DB Bench Press 50/35 200m…
3 Rounds 10 Clean and Jerks 95/65 10 Bar Facing Burpees 10/7 Cal Then… Back squat max out week 1 of 2 Every 1:15 x 4 1×8 @ 50% 1×5 @ 70% 1×4 @ 75% 1×3 @ 80% continue building into singles about every :90 Today you have the opportunity to find a new 1RM….
