Every 2:00 x 5 sets 6 Strict press + 4 push press + 2 Push jerks superset with 6-8 BB bent over rows Set up 2 barbells, one for the pressing and one for the rowing. Pick a weight that is a challenging set of 6 strict press as the press will be the limiting…
Back Squat x 8reps Your goal today is to hit all 3 sets with the same weight as last week, but for 8reps instead of 7. Next week will be a recovery week, followed by NEW cycle the following week! Then.. 15min. AMRAP: 25 Wall Balls 50 Calorie Row 75 Overhead Squats 45/35 100 Double…
25 min AMRAP: 15/10 cal bike 15/10 Cal row 12 KBS 20 V-ups — 15/10 cal bike 15/10 Cal row 12 Air squats (RX+Pistols ) 25 tuck crunch — 15/10 cal bike 15/10 Cal row 12 Burpees 30 situps Then…
Teams of 2 Afap 50 cal row 50 wall balls 20/14 50 t2b 50 deadlifts 50 burpee box jump overs 24/20 50 deadlifts 50 t2b 50 wall balls 50 cal bike
Incline DB supported rows 12 reps Barbell Floor Press 18-15-12-9 **getting heavier each set 10 heavy kb guerilla rows 10 seated Db/Kb seesaw press Then… 14:00 amrap 21 cal Row/ski 15 thrusters 35/25# 12 db reverse lunge steps 35/25#/hand
4- 3- 2-1 Minutes on each machine.. Row Bike Ski/Run *row for 4 min, bike for 4 min, ski for 4 min. Then row for 3 min, bike for 3 min then ski for 3 min. Then.. 4 rounds: 6 sandbag cleans :30 rest :30 wall sit :30 rest :30 sec plank :30 rest
10 Rounds For Time 2 Power Snatch 105/75 1 Squat Snatch Then.. Deadlift 3 x 7reps Then… Every 5:00 x 3 sets 10/7Cal 6 Box jumps 8 wall balls 10 Toes to bar 8 wall balls 6 box jumps 10/7Cal
4 Rounds: 6 Down dog to Up dog 4 Hand release push-ups 15 Banded pulls aparts 15 single or double unders Then.. 20min. EMOM: Min. 1) 3 Push Jerks (from the floor ) Min. 2) ** Pull of Choice Pull Options: 1.) 1-3 Muscle Ups 2.) 10-12 Pull-Ups/Banded or Ring rows 3.) Rope Climb or…
20 Bodyweight bulgarian split squats per leg 15 Elevated sinlge leg glute bridge 15 monster band kick backs per leg :20 Bike/row sprint Then… Back Squat *Your goal today is to hit all 3 sets with the same weight as last week, but for 7 reps instead of 6.Next week we will shoot for 8with…
30 Min AMRAP 40/30 Cal Bike 30 Sit Ups 20 DB Bench Press 10 Strict Pull Ups (use a band if needed) 5 Burpees Easy movement today.
