15 Min to Complete: 4-5 sets For Quality 5-12+ Strict Chin Ups 12 BB Curls 12 Alt DB Hammer Curls 12 BB Bent Over Rows 20+ Rev Flies with light plates 20+ Banded triceps Ext Then… 5 Rounds: 12 Bench Press 12 Single DB Box Step Ups 12 Alt DB Hang Clean and Jerk 12…
Row 400m (Easy) Mini Banded Glute bridge x 30reps Mini Banded Clams x 20 e/s Mini Banded lat walk 10/10 Arm Circles x 10 e/d Then… For Time: 20 Cal Assault Bike 20 Cal Row 60 American KB Swings 53/35 15 Cal Assault Bike 15 Cal Row 40 American KB Swings 53/35 10 Cal Assault…
EMOM x 9 1st – 6 Barbell Power Snatch (light) 2nd – 10/8 Calories @ High Effort 3rd – 12 Squat jumps for height Then OTM:10min 2 Hang Squat Snatch 1 Overhead Squat Then… Deadlift: 3 sets x 7 reps *The goal is to hit the same weights you hit for 6 reps last week,…
Strength Pause Power Jerk; 3,3,3,3; Hold 2sec in Dip and 2sec Overhead on every rep Then… Every 90sec x 4 Sets Seated Strict Press 8-10 reps Then.. Conditioning For Time 20-15-10-15-20 Calorie Bike (Female Rx Cals – 16-12-8-12-16) Incline DB Bench Press 50/30 V-ups
Week 3 (Details on the program 12.5.22) 3mins AMRAP 5 Hand Release Burpees 7 Anchored Sit Ups 12 Air Squats rest 1mins x 2 Sets THEN 10min Row At minutes 2,4,6,8 and 10, get off the rower and perform 3 Muscle Cleans 3 Hang Cleans Then… Back Squat 7 Reps. 3 Total Sets. *The goal is…
3min. to get as far as possible… 50 Cals 50 Bodyweight Sit-Ups 50 American KB Swings 53/35 50 Double Unders 50 Bodyweight Lateral Lunges (L+R=2) Rest 1min. 6min…. Start from bottom Rest 2min 9min… start from top Rest 3min 12min start from bottom Can you finish?!?!
0-9 min mark 100 / 80 cal row 200 double unders/300s 50 DB Snatches 50/35 Minute 10-18 2 hang clean + Jerk to max Rest 3 min til minute 21 (transition and set up) Afap 75 pull-ups 150 air squats 75 push-ups 1500m row (alt every 250m)
25min. Flex Friday 1.)Barbell Hip Thrusts 2.) Banded Face Pulls (Rear Delts) 3.) Weighted Bench dips 4.) 3 Point Landmine Row 5.) Narrowe Grip Barbell Bicep Curls 6.) 5 Plate Sit-Ups +5 Reverse Plate Sit-Ups *GO AS HEAVY AS POSSIBLE for the given sets and reps listed. You should only have about 1-2 reps left…
6 Up Downs 6 Alt Lizard stretch 6 Alt Squat to Overhead Reach 6 Alt Bodyweight Reverse Lunges 6 Ring rows 4x Then… 25 Rounds: 6 Cal Assault Bike 5 DB/BB Thrusters (Db 50/35) or (BB 95/65) 4 Pull-Ups 3 Burpees 35min cap!
EMOM x 9 1st – 8-10 Muscle Barbell Snatch (light) 2nd – BIke :20 @ High Effort 3rd – 12 Squat jumps for height Then 8min 1 Snatch pull 1 Hang Squat Snatch Below Knee 1 Overhead Squat Then.. Deadlift: Build to heavy 6 The goal is to complete all 3 sets of 6 with…
