Warm-up 2min any machine 20 Squat jumps 20 Banded Pull Aparts + 3 Burpees 6 situps 9 Box jumps/step ups Then.. STRENGTH 4 Sets 5 Hang Power Cleans (Build) Immediately into… Max Push Press Immediately into…. Max Shoulder Accessory Movement** Rest 1-2min. Between Sets. Set 1.) Lateral DB Raises to failure Set 2.) Front DB…
5 Sets: 5 Rep Reverse Incline Barbell Bench Press (Keep Reps light enough that failing the last rep isn’t an option.) *** Super Set *** 10-12r DB Floor press 20 Plated Reverse sit-ups 10 DB Zottman Bicep Curls (20/15+) Rest 60sec. After Each Set 5 Sets: 3 Front squats with :2 pause @ Bottom ***…
20min. Running Clock… EMOM x 5min. 15/12/9 Cal EMOM x 5min. 5 Deadlifts 225/155 EMOM x 5min. 15/12/9 Cal EMOM x 5min. 5 Deadlifts 275/185 THEN.. “Quick burner” 10min. AMRAP: 30 Russian KB Swings 70/53 30 Double Unders 15 Sit-Ups (feet anchored)
2 Rounds 30sec High Effort: Row/Bike/Ski -rest 15sec- 12 Barbell Hang Muscle Snacth Empty bar 30sec High Effort: Row/Bike/Ski -rest 15sec- 6 Barbell Hand Power/Squat snatch Empty bar rest 60sec Then.. Every 3min. x 10 Rounds: 10/7 Cal Assault Bike 10 Toes-To-Bar/V-ups 2 Power Snatches (Build) or squat snatch or Muscle. Start light and start…
4 Rounds 10 Barbell Strict Press 10 Seated Arnold Press 10 Standing DB Lateral Raise 10 Band Pull aparts 10 Rear foot elevated DB Split Squat THEN… easy to moderate pace Run 1min Elbow Plank 1min Row 1min Plank to Alternating Leg Through 1min Jump Rope 1min
Teams of 2: “You Go, I Go” Style! 30 Rounds For Time: (15 Rounds EACH) 2 Devil Press 4 Alternating DB Lunges (2 ea. leg) 6 Pull-Ups 8/6 Cal Assault Bike Time CAP: 35min.
Front Squat 5 sets: 8 reps @60-65% Every 2min Then.. 20min. Running Clock… Run 600m Row 200m Run 400m Row 400m Run 200m Row 600m in remaining time, find your your 1 Rep Max Hang Clean (squat or power).
2 sets Side Plank Hip Tap x 10/side Prone Swimmers x 30sec Reverse Crunch x 20 Then.. 3x Straight Arm Lat Pull-down 12-15 Reverse Grip Bench Press 12-15 BIG SUPERSET!! 1. Incline Close Grip Bench Press – 60% x 8r 2. Glute Bridge Alt DB Floor Press – 8r e/s 3. Standing Bent over DB…
1min Cardio 10 Thoracic rotation 10 RDL toe elevated 20 Mini band glute bridge 3x Then.. 2 Rounds: 5min. EMOM: 12/9 Cal Row immediately into 5min. EMOM: 10 Deadlifts 225/155 immediately into 5min. EMOM: 10 Toes 2 bar THEN..
2x 15/12 Cals 8 Curtsy Squats 4/leg 12-15 Push ups 8 Curtsy Squats 4/leg 15/12 Cals rest walk 30sec between sets Then.., Every Minute on the Minute for 8 Sets Complete this Complex: 1 Muscle Snatch 1 Power Snatch (:2 pause @knees) 1 Hang Power Snatch (pause 2sec below the knee) *Keep Weight Light THEN…..
