PUMP PARTY AMRAP 30-35 OF THE FOLLOWING: 2 ROUNDS OF: 6 – 4 – 2 (LIGHT – MOD – HEAVY) BENCH PRESS – SUPERSET – 12 PUSH UP CHEST TO THE GROUND OR USE A PLATE – RIGHT INTO – 2 ROUNDS OF: 12 DB PLANK ROWS 12 DB HAMMER CURLS / POWER CLEANS –…
WARMUP 1:00 MIN WALL HINGE 10 INCH WORMS 10 ALT LIZARDS 10 DOWNWARD DOGS 10 SNOW ANGELS – THEN – 20 BW GOOD MORNINGS 20 SIDE TO SIDE TOE TOUCHES 10 BEND AND REACH STRETCH STRENGTH DEADLIFTS 10 REPS @ 50% 8 REPS @ 60% 8 REPS @ 65% 6 REPS @ 70% 6 REPS…
WARMUP 2:00 MIN MACHINE 1:00 MIN WALL HINGE 15 PVC PASS THROUGHS 10 BTN PVC PRESS 10 PVC GOOD MORNINGS 10 PVC OHS – THEN- BARBELL WARMUP STRENGTH SNATCH COMPLEX EVERY 2:00 MINS X6 (15 MINS) 1 SNATCH DEADLIFT + 1 HANG SNATCH PULL + 2 HANG SNATCHES WORKOUT OF THE DAY AMRAP 18 200M…
WARMUP 20 ALT LIZARDS 10 HIP CIRCLES E/S 10 ABDUCTOR ROCKS E/S :30 SEC SEATED PIRIFORMIS STRETCH E/S :30 SEC 90 TO 90 STRETCH 15 SL GLUTE BRIDGES 20 FROG PUMPS – THEN – 10 AIR SQUATS 10 REVERSE LUNGES 5 EMPTY TEMPO SQUATS (@3333) 10 EMPTY BAR BACK SQUATS STRENGTH BACK SQUATS EVERY 2:30…
5 Rounds Row 15-20 Cals 10-15 Dips – Right into – 5 Rounds Row 15-20 Cals 10-15 Incline DB Bench Press Then.., 3-4 sets 20 Russiam KBS 40 Bb Glute bridge ups. (light) 3-4 Sets 15 Zottman curls 20 Skull crushers 100 Weighted Flutter kicks
Partner workout AMRAP 16 (ALT RDS) 2 WALL WALKS 4 BURPEE BOX JUMPOVERS 6 ALT DB HANG C&Js @ 60/40 REST 4 MINS – FOR TIME (17-20 MIN CAP) 1000M ROW / SKI 90 DUBS (EACH) 6O T2B / KNEE RAISES 90 DUBS (EACH) 60 C2B / PULL UPS 1000M ROW / SKI
WARMUP 200M JOG :30 BTM SUPPORT SQUAT HOLD 10 HEEL ELEVATED SQUATS X2 – THEN – MINI BAND WARMUP STRENGTH FRONT SQUATS @ 60-65% (3 MINS) EVERY 75 SEC X10 (13 MINS) M1: 6 FRONT SQUATS M2: 3 PAUSE FRONT SQUATS WORKOUT OF THE DAY 5 ROUNDS FOR TIME 200M RUN 8 HANG CLEANS 6…
PUMP PARTY AMRAP 22-25 7 BENCH PRESS 6/4 BIKE CALS (JUST ARMS) 70M FARMERS CARRY 7/7 BENTOVER ROWS / 14 RING ROWS (ALT RDS) SHOULDER FINISHER 3 SETS 15 FRONT RAISES 15 LATERAL RAISES :20 HERCULES HOLD 30 LEG RAISES
WARMUP PARTNER UP 1500M / 1200M ROW or SKI (SWITCH EVERY 250/200) HARD – THEN – 20 SIDE TO SIDE TOE TOUCHES 20 BW GOOD MORNINGS 20 SEC DEAD HANG 10 JUMPING AIR SQUATS 10 EMPTY DEADLIFTS 5 EMPTY DEADLIFTS WITH TEMPO START AT 135 / 85 STRENGTH DEADLIFTS 4-5 SETS OF: 5 TEMPO DEADLIFTS…
WARMUP 200M JOG (CORNER AND BACK) 20 ALT LIZARDS 10 INCH WORMS 10 DOWNWARD DOGS 10 BOOT STRAPS X2 20 BANDED PULL APARTS 15 BANDED PRESS 10 EMPTY BAR PUSH PRESS STRENGTH PUSH PRESS EVERY 2:30 MINS X5 (15 MINS) 6 PUSH PRESS (START LIGHT AND BUILD) + 20 SEC DOUBLE KB OH HOLD (SCALED…
