STRENGTH PARTNER UP BENCH PRESS 5 SETS OF: 5 BENCH PRESS @60%+ 10/7 PUSH UPS (MEDBALL PUSH UPS FOR SPICE) 20 TRI EXT Then.., 4 SETS OF: 1:00 MIN HEAVY FARMERS HOLD 5 SCAP PULL UPS 10 BARBELL ROWS THEN.., 3 SETS OF: :15 SEC HERCULES HOLD 10 LATERAL RAISES 15 FRONT RAISES
WARMUP 2:00 MIN MACHINE (10-12 MINS) -_- THEN — 20 SIDE TO SIDE TOE TOUCHES 20 ALT BW RDLS 20 BW GOOD MORNINGS 10/10 STANDING HAMMIE STRETCH (STANDING UP. LIFT KNEE UP, KICK LEG OUT) 10 EB DEADLIFT THEN.. STRENGTH DEADLIFTS (12 MIN TOPS) 10 REPS @50% 8 REPS @60% 6 REPS @65% 4 REPS…
WARMUP 2 ROUNDS OF: 10 MEDBALL PVC PASS THRUS 5 HALF KNEELING DB PRESS 10 PLATE SQUATS :3 SEC PAUSE @BTM –THEN 10 ALT LIZARDS 10 DOWN DOGS 5/5 BIRD DOGS X2 THEN.. STRENGTH BTN SNATCH GRIP PUSH PRESS EVERY 2/2:30 MINS (10-14 MINS) 5 SETS OF: 5 (BTN.PP) @60% OF OVERHEAD* SUPERSET WITH :30…
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…
