3-4 Rounds – Increasing your run pace on each round Run/Row/Ski 200m 15 Bench Dips 10 Body Rows THEN.. Bench Press @ 80% Your goal is to try and lift 2.5-5% more weight than last week. Deadlift @80% Your goal is to try and lift 2.5-5% more weight than last week. 15min. EMOM: Min. 1)…
Week 3 5 BB good morning + Back squat 3 down ups 15 double or single unders 5 Empty Bar Hang muscle clean + press :10 sec bike Then.. Back Squat @80% Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean And Jerk Shooting for a 1 rep…
Cardio + Core For Total Calories: Row 5:00 Rest 5:00 Row 4:00 Rest 4:00 Row 3:00 Rest 3:00 Row 2:00 Rest 2:00 Row 1:00 Total Calories Row’d Then… Tabata “Midline” 4 Rounds :20 Side Plank (Right) Rest :10 :20 Side Plank (Left) Rest :10 :20 Hollow Hold Rest :10 :20 Push-Up Plank Rest :10 Then…..
Week 3 2 Rounds: 3 Down ups 4 Snatch grip RDLs 4 BB good mornings 10/10 Banded strict press Then…. Power Snatch EMOM Min 1 : 2 snatch pulls min 2: 2 power snatch Then…. EMOM x 15:00 Min 1: 10 Deadlifts at 55% Min 2: 12/9 cal Min 3: 6-8 Strict pull-ups Min 4:…
Week 3 2 rds 10 Burpee Lat Jumps (5/side) 20 Mountain Climbers 30 Switch Lunges 40 Jumping Jacks into… 3 Sets 3 Good Morning 6 Alternating Back Rack Reverse Lunge Steps (3/leg) 3 Back Squat :20 Row then.. Front Squat 5reps @80% Your goal is to try and lift 2.5-5% more weight than last week….
8min Clock Row 20/15 Cal 15 KB Horn Grip Bicep Curls 15 KB Horn Grip Shoulder Front Raise 5 Rounds For Time 10 Full Squat Burpee 20 Jump Lunges 30 Mountain Climbers 40 Bicycle Crunch (20/side) For Quality 75 Barbell Narrow Grip Floor Press 75/55 75 Supinated Grip Bent Over Row 50 Banded Tricep Push…
“Team Cardio Day!” 40min. to get as far as possible… 400m run (200m each) 200 Double-unders 400m run 175 Wall Balls 20/14 400m run 150 KB Swings 53/35 400m run 125 Air Squats 400m run 100 weighted situps 400m run 75 Push-Ups 400m run 50 SDHP’s 95/65 400m Run Ony 1 partner works at a…
Back Squat Your goal is to try and lift 2.5-5% more weight than last week. Hang Power Clean and jerk Build!!! 15min. EMOM: Min. 1) 5 Back Squat Min. 2) 2 Hang Power Clean and jerk Min. 3) Rest 1min. THeN…. 6min. AMRAP: 1 DB Thruster 2 Toes-To-Bar 3 DB Thrusters 4 Toes-To-Bar 5 DB…
2 rounds: 5/3 cal bike 10 Mini Band lay walk 10 empty BB bench press 5 med ball cleans 5 jump squats Then… Bench Press Your goal is to try and lift 2.5-5% more weight than last week. Deadlift Your goal is to try and lift 2.5-5% more weight than last week. 15min. EMOM: Min….
3 Rounds: 5 Burpees 5 Air squat 5 Push Ups 20 High Knees in place – 10 Alt liz stretch 10 Leg raises each leg Then.. For Time: 1500/1200m Row 1200m Run (2x around block + 200m) Rest 3:00 1000/800m Row 800m Run (1x around block + 200m ) Rest 3:00 500/400m Row 400m Run…
