WARMUP 2:00 MIN MACHINE (10-12 MINS) -_- THEN — 10 ALT LIZARDS 10 DOWN WARD DOGS 5/5 BIRD DOGS X2 MINI BAND. 20 MINI BAND SQUATS 40 MINI BAND LATERAL SIDE TO SIDE STEPS 20 MINI BAND GLUTE BRIDGES 20 CLAM SHELLS EACH SIDE THEN.. STRENGTH BACK SQUATS (PARTNER UP) EVERY 2:30 MINS X4 (10…
4 Rounds 20 AB MAT SITUPS :30 PLANK 30 FLUTTER KICKS 1/1 :30 SIDE PLANK E/S 15 SEATED OBLIQUE WEIGHTED THEN.. 30-20-10 Cal 20-15-10 Deficit Push ups Rest 3:00 Repeat 3x
Workout 22.3 For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) 65 lb, then 75 lb, then 85 lb 95 lb, then 115 lb, then 135 lb Time cap: 12 minutes
WARMUP TABATA X8 MACHINE CALS -_ THEN — 2 ROUNDS OF: 15 PVC BTN STRICT PRESS (SEMI WIDE GRIP) 10 PVC PASS THROUGHS 5 KB TURKISH SIT UPS 10 PLATE SQUATS (3 SEC @ BTM) (HEELS UP) _ THEN – 5 EB BTN SNATCH GRIP PUSH PRESS 5 EB OVERHEAD SQUATS 15 MINS THEN.. STRENGTH…
WARMUP :20 SEC HARD / :10 REST X4 10 ALT LIZARDS W/ ROTATION 10 DOWN WARD DOGS 5/5 BIRG DOGS 20 BANDED PULL APARTS 20 BANDED PRESS 10 BANDED PASS THRUS X2 THEN.. CONDITIONING AMRAP 20 10 MEDBALL GLUTE BRIDGE DB PRESS 10 DEADSTOP SA DB BENTOVER ROWS 15 CALS 10 DB CURLS + 10…
WARMUP 30 JUMPING JACKS 30 HIGH KNEES 30 MOUNTAIN CLIMBERS 10 ALT LIZARDS 10 DOWN DOGS 20 BW GOOD MORNINGS :30 SEC STANDING QUAD STRETCH E/S 20 SIDE TO SIDE TOE TOUCHES :30 FOREARM STRETCH THEN.. STRENGTH #1 3 SETS OF: 10 BB GOODMORNINGS (FROM FLOOR) 3 WALL WALKS 10 KB SWINGS THEN.. STRENGTH #2…
WARMUP 30 JUMPING JACKS 30 HIGH KNEES 30 MOUNTAIN CLIMBERS 10 ALT LIZARDS 10 DOWN DOGS 10 SNOW ANGELS 10 SUPERMANS 10 REVERSE LUNGES 10 JUMPING LUNGES 10 PRISONER AIR SQUATS (HANDS BTN HEAD) THEN.. STRENGTH #1 4 SETS OF: 8 HALF KNEELING DB PRESS E/S 8 OH DB SPLIT SQUATS E/S 8 BARBELL SPLIT…
WARMUP 30 JUMPING JACKS 30 HIGH KNEES 30 MOUNTAIN CLIMBERS 10 ALT LIZARDS 10 DOWN DOGS MINI BANDS 30 SIDE TO SIDE STEPS 20 AIR SQUATS 15 FORWARD AND BACKWARDS STEPS 20 GLUTE BRIDGES 15 CLAM SHELLS THEN.. STRENGTH BACK SQUATS -_- BUILD TO 60% • PERCENTAGE WAVES EMOM 16 M1: 5 REPS @60% M2:…
Warm-up Row 400m 10 Push-ups 30 Arm circles e/d 10 Squats Walking Lunge Down & Back With a 30-35:00 Clock Row 500m or Bike 25 Cal or 400m Jog 30 Mountain Climbers (Total) 100 Single Unders 5 Strict Pullups. 10 Db curl + Press 35/25 8 Knees 2 Elbow 8 Plyo Push-ups or Dips 10…
OPEN WARMUP 1:00 MIN MACHINE :30/:30 COUCH STRETCH 10 ALT PIGEON STRETCH 20 MOUNTAIN CLIMBERS 10 BEAR CRAWL STEPS X2 then… OPEN PREP BUILD TO WORKOUT WEIGHT — THEN -_- 3 – 2-1 DEADLIFTS BAR FACING BURPEES 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-4-3-2-1 DEADLIFTS @225/155 BAR FACING BURPEES SCALED 135/95 (may stepover bar) ** NO GRIPS ARE ALLOWED
