Pump Begin a new set every 10:00 for 40:00 A. Every 2:00 for 8:00 10 KB GS 10/10 Bw Rev Lunges B. Every 2:00 for 8:00 10 Bench Press 5-10 Double Dumbbell Bent Over Rows C. Every 2:00 for 8:00 10 – 15 Barbell Skull Crushers 10 – 15 Barbell Curls D. Every 2:00 for…
6min EMOM Min 1: Min 2: Then… Primer: 3 Sets 5 Barbell Jump Squats + 1 Max Height Vertical Jump Then…. Main Set: 1 x 10 @ 70% 1×10 @ 75% 1x 8 @ 80% 1×8 @ 85% Then…. 14 Min AMRAP: 10 Burpees to plate 20 Wall balls – 10 Burpee to plate 20…
In Teams of 2: 7 Rounds: 400 Meter Run (200m intervals) 29 Back Squats 135/95 This is a classic Hero Workout called “Manion.” So it may look a little familiar 😉
Every 1:15 x 6 sets 2 Below the Knee Hang Power Clean + Power jerk Then… For Time: 15/12 Cal Row 9 Toe to Bar 10 Clean and jerk — 15/12 Cal Row 9 Toe to Bar 8 Clean and jerks —- 15/12 Cal Row 9 Toe to Bar 6- Clean and jerks — 15/12…
30 Min AMRAP: 20/15 Cal Bike 10 Strict Chin Ups 12 Burpee 14 Single Leg Alternating V Ups 400m Run 10 Alt DB Renegade Rows (5/side) 12 Deficit Push Ups with hands on Dumbbells 14 Sit Ups 20/15 Cal Bike 10 DB Bicep Curls (not alternating) 12 Overhead DB Tricep Ext 14 Plank Position DB…
Deadlift (5 x 7) Every 2:00 x 5 sets (week 2 of 2) 7 Deadlifts Then…. For Time: 10-9-8-7-6-5-4-3-2-1 Bench Press 135/95 Russian Kettlebell Swing Jumping Squat
Power Clean Cycling Every 3:00 For 12:00 * Touch and Go Power Clean ** Set 1 – 15 Reps Set 2 – 12 Reps Set 3 – 9 Reps Set 4 – 6 Reps Then.. Shoulder Press (7 Sets) Every 1:00 x 7 sets: (week 2 of 2) Sets 1-2: 5 strict press Set 3-4:…
3x 10 push ups + shoulder taps 10 Up downs 10 Stationary lunges Then… Back Squat Main Set: 1 x 10 @ 70% 1×10 @ 75% 1×8 @ 80% 1×6 @ 85% Then… 5 Sets / 1:00 Rest 15/12 Cal Row 7 Power Snatch 95/65 9 Wall Ball
2 Rounds: 500m Row 400m Run Then… 10 Rounds: 10 Alternating DB Snatches 50/35 4 Burpee Box Jumps Then…. 2 Rounds: 500m Row 400m Run 35min… 10 Rounds: 10 DB Bench press 50/35 10 Air Squats
EMOM 10 1- Power Snatch + Overhead Squat Then… 1- Power clean + Jerk Then… For time: 20 Power snatch 115/75 10 Toe to bar 20 Clean and Jerk 10 Toe to bar 20 Thrusters 10 Toe to bar *13 Min Cap
