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%…
12 Sets: 6 Burpees Row/run/ski 250/200m 30 Double Unders Rest 30-45sec between sets then.. 4 rounds 20 Ab mat situp 10 Reverse situps 15 russian twist 1/1 30 flutter kicks 60 sec plank
