Warmup EMOM: M1: :30 ez/:10 sprint M2: 30 Shoulder taps M3: :20 e/:10 sprint M4: 20 Alt squat and twist M5: :10 ez/:10 sprint M6: 10 burpees then.. 20 Banded pull aparts 20 Palm up pull aparts 15 Banded press 15 banded pass through 10 banded OHs 10 banded pass through in OHS then.., Santch…
1000/800m row then.., 10-1 lat mini band walk 20 Air squats 20 Glute bridge ups 10/10 Clam shells walking lunges d/b 30 Jumping jacks 10 inch worm 2x then.., Unilateral strength Every 2:30 x 5 B.S.S 8/8 (heavy) 50/35 20 Spanish squats then.., E3MOM x 6 (18min) 100m sprint 8 SA OHWL 8 SA OHWL…
Warmup 10 Alt lizards 10 Downward dog 5/5 Bird dogs 10 Leg raises 10/10 30 Glute bridges 10 Alt Bw RDLs 10 Imch worms w/ pushups 10 Empty bar deadlifts 5 Deadlits @40-50-60% then.., AMRAP 15 10 DB floor press 5 DL @275 (70-75%) 10 Pullups/c2b then.., 3 Rounds 750/600m 12 DB step overs 60…
100/70m row 50m run 100/70m ski 50m run 7/5 cal bike rest 9:0 250/200m row 200m run 250/200 m ski 200m run 15/10 cal bike rest 2:00 500/400m 400m 500/400 400 20/15cal then…, 2 sets :30 side plank R 1:00 flutter kicks :30 side plank L 1:00 flutter 1:00 rest Then…, Bench press 5 x…
For time: Y.G.I.G 10 Rounds Partner “DT” 12 Deadlifts 9 Hang cleans 6 Shiuld to over head Scaled:3/6/9 Then.., @15:00 1.5k Partner run @23:00 AMRAP 12min 10-20-30….etc. synco air squats 3-6-9-12..Synco burpee over the bar Snatch: Build to a heavy single in 15min Then.., Clean and Jerk: Build to a heavy somgle in 15min Then..,
Leg Tabata :20 work/:10 rest Alt between movements 1. Banded wall sit abductions 2. Pulsing Goblrt squts Then.., Barbell hip thrust Every 2min x 6 12 Bb hip thrust + 6/6 DB split squat then.., Buy in: 75/60 Cals 33-22-11 C2B/banded pullups 15-10-5 Power snatches @115-135-155
4 Rounds 400m run + 30 Double under/70s then.. 3 Rounds 300m run + 30 Air squats then.., 200m run + 10 Burpees Then.., Rain option 500m row/ski 300m 250m
Every :30 x 8 1 squat clean + 1-2 Front squats @60% @6:00 EMOM 10min M1: AMRAP :45 Cleans @60-65-70-75-80-85% M2: 30sec plank Then.., 5 Rounds 15 T2B 15 Alt db snatches 10 min cap then.., 8 sets of: :20 row/bike/ski/run :10 rest
Bear crawl D/B 20 Band pull aparts 20 Banded press Bear crawl then.., :15 Hang 10 Alt Lizard 5 Strict press 20 Shoulder taps 10 Down dog 5 Push press Then.., Every 2min x 4 5 Strict press (build) bear crawl d/b–slow! Every 2min x 4 5 Push press Build :40 Framers hold- Heavy Then..,…
30 Jumping jacks 30 High knees 30 Mountain climbers x2 200m run 20/15 cals 1:00 wall sit 2x 10 Air squats 20 walking lunges 10 Cossack 10 Alt lizard 20 Glute bridge then…, Back squats 6 empty bar 3 reps @40-50-55-60% continue to build to a 6 rep max for the day. then… Every 2:30…
