Squat Clean Ladder: 1 Squat Clean at 50% every 30 seconds x 5 RoundsRest 1min. and change weights1 Squat Clean at 55% every 30 seconds x 5 RoundsRest 1min. and change weights1 Squat Clean at 60% every 30 seconds x 5 RoundsRest 1min. and change weights1 Squat Clean at 65% every 30 seconds x 5…
5 rds 15 db bench press 50/35’s 12 Weighted sit-ups 15/12 cal Row 10 db box step overs 50/35’s 35 double unders Rest 2-3 min btwn
21-15-9 kb swings 70/53 burpees (jump over KB) *21/21/21/21/15/15/15/15 etc *alt athletes rest til 10 min mark amrap 6 5 t2b 10 goblet hold lunges (70/53) *alt rounds. 1 finishes Round then next etc rest til 20 min mark then, 3 rds for time, 50 wall ball 45 OHS 96/65 40hang power clean 30 alt…
Every 2 minutes, for 24 minutes (8 sets):DeadliftSet 1 – 8 reps @ 55%Set 2 – 6 reps @ 65%Set 3 – 4 reps @ 75%Set 4 – 2 reps @ 85%Set 5 – 1 rep @ 90%Set 6 – 1 rep @ 95%Set 7 – 1 rep @ 101%Set 8 – 1 rep @…
Warm-up 3 Rounds 10 Seated plate front raises 10 Bench dips 30 Double unders/singles Then.. EMOM x 9-12mins1st – 10 Light Barbell Hang Power Snatch/Hang muscle sn 2nd – Bike/Row/Ski 25sec @ High Effort 3rd – :30 Hollow hold or flutter kicks Then… Strength1-1/4 Barbell Strict Press; 8,8,8,8 x every 2minWe are decreasing the reps by 2…
Week 3!!! Every 2 min x 4sets 12/10 Cal Row 10 KBS 5 Burpees Then.. Complete 5 sets Barbell Bulgarian Split Squat *Keep continuing to try and add 5-10% more weight to the bar! 8-10 Reps on each leg SUPERSET with …. Heavy DB RDL with toes elevated. Then…. For Time: 12-10-8-6-4 Toes to Bar or Hanging Knee…
35min. AMRAP: 14 Cal Bike 14 Tricep band push downs 14 Barbell Bench Press 14 Cal Row/ski 14 Barbell curls 14 DB Russian Twists 35/25 … Then 13 of all that … Then 12 of all that … Then 11 of all that … All the way to 1. Bench Press: Men: 95-135lbs. Women: 55-65lbs.
Teams of 2 Buy In: 100 deadlifts 185/125 Then, 5 rds 50 / 40 cal row (split) 25 synchro burpees (together) 50 wall balls (Split) *40 min cap
3 rounds: 10 Monster band walk fwd + back 10 Heels elevated squats on 15# plate 10 Alt lizard 4 Down ups 10 walking lunges Then.. 28min. EMOM: Min. 1) 5 Back Squats out of the rack (60-65% of 1RM Min. 2) 15-20 V-ups Min. 3) 12/9 Cal Assault Bike (Max :30) Min. 4) 12…
Bench Press – Every 2:30 x 4 Sets : 6 reps @ 60-70% of your 1RM Bench Press 10 DB lat pull over 10 Heavy DB Lat raise You can build in weight on your 4 sets of 6 bench press. Starting weight should be somewhere around 60% THEN.. 15min. to finish… 10-9-8-7-6-5-4-3-2-1 Pull-ups/Body rows…
