2 MIN MACHINE _- THEN –. 20 BANDED GOOD MORNINGS 20 ALT BODY WEIGHT RDLS 20 SIDE TO SIDE TOE TOUCHES 10 BOOT STRAP SQUATS 10 ALT BTM SQUAT ROTATIONS 10 SINGLE LEG GLUTE BRIDGES 10 EB DEADLIFTS THEN… STRENGTH DEADLIFTS EVERY 2 MINS X6 (12 MIN) 6 REPS @50% + 5 BOX JUMPS 6…
WARMUP TABATA X8 (13 MINS) CALS ON ANY MACHINE – THEN — 20 PVC BTN STRICT PRESS 10 ALT LIZARDS 10 UP DOWNS 10 DOWN DOGS 20 ALT SCORPIONS – THEN — 20 BENTOVER “Y”s 20 BENTOVER”T”S 20 BENTOVER “W”S Then.. STRENGTH PUSH PRESS – EVERY 90 SEC (15 MINS) 1X 10 REPS @50% 1…
For time: 27-21-15-9 Cals Slam Balls 10min cap then.. Back Squats EMOM 10 Odd: 3 Pause squts Even: 6 Back squats then.., AMRAP 10min 40 Du/singles 10 Wall balls
30 mins Continuous Effort: 20/15 cal Bike or 500m row/ski 40 DU 10 GHD sit Ups or 15 sit-ups then.., Tricep Pull-Downs w/pvc (100 Reps ) DB Hammer curls 100reps Bench dips 50 reps BB curls (half/full) 50 reps
WARMUP 3 MIN MACHINE – THEN . 20 AIR SQUATS 20 LATERAL STEPS 20 GLUTE BRIDGES 10/10 FIRE HYDRANTS 10/10 DONKEY KICKS – THEN — 10 EB STRICT PRESS 10 EB FRONT SQUATS 5 EB THRUSTERS THEN… STRENGTH BOX FRONT SQUATS EVERY 90 SEC X8 (12 MINS) 3-4 BOX FRONT SQUATS START LIGHT AND BUILD…
ROM WOD Couch Stretch 2:00 e/s Fwd Fold Stretch 1:00 e/s Quad smash w/BB 1:30 e/s Pigeon Stretch 1:30 e/s Banded OH shoulder distraction 1:00 e/s then.. TABATA X8 CALS ON ANY MACHINE then.. PUMP EVERY 2 MINS FOR 20 MINS > 5 BENCH PRESS @65-75% “BODYBUILDER CINDY” 6 BENTOVER ROWS 9 PUSH UPS 12…
WARMUP 800M/600M ROW OR SKI – THEN. 20 BANDED GOOD MORNINGS 20 ALT BODY WEIGHT RDLS 10 RUSSIAN BABY MAKERS 10 ALT BTM SQUAT ROTATIONS 10 EB DEADLIFTS then.., STRENGTH DEADLIFTS EVERY 2 MINS X6 (12 MIN) 6 REPS @50% 6 REPS @60% 5 REPS @65% 5 REPS @70% 4 REPS @75% 2 REPS @80%…
WARMUP TABATA X8 CALS ON ANY MACHINE 20 PVC PASS THRUS 20 PVC BTN STRICT PRESS 10 JUMPING AIR SQUATS 10 DOWN DOGS then.., QUICK 2 RDS 5 DB PUSH PRESS + 50′ OH CARRY E/S then… STRENGTH PUSH PRESS (E2MOM) 10 MINS 1X 10 REPS @50% (LAST WEEKS 1RM) 1X 8 REPS @60% 1X…
WARMUP 2 MIN MACHINE – THEN – 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS 20 GLUTE BRIDGES 20 CLAMS SHELLS 10 ALT LIZARDS 10 DOWN DOGS then…, STRENGTH EVERY 90S X 8 (12 MINS) 2 PAUSE BACK SQUATS (3 SEC PAUSE) + 4 BACK SQUATS (NO PAUSE) 2 SETS @50% 2 SETS @60%…
