2:00 machine 1:00 wall hinge 12 Alt lizards 10 cat cow 10 downdog :30 forearm stretch 10 Eb hang power snatch 10 Eb OhS 10 EB thruster then.., 5-6 sets 3 snatches (singles) 10 cals any machine rest then.., 5-6 sets 2 clean and jerks (singles) 10 cals rest start at 50%
Back squat Every 2:30 x 5 5-5-5-5-5 superset.. 20 DB RDLS toe elevated start @60% and build then.., EMoMx 12 M1: 15 wall balls M2: 12/9 cals M3: 6 devils press M4: 10-12 box jumps @15min 3 Rounds 20 cals 15 wall balls 10 box jumps 5 devils press
50/40 Bike rest 1:1 40/32 cal rest 1:1 30/24 rest 1:1 20/16 cal rest 1:1 10/8 then.. Barbell Hip Thrust 70 Reps DB Bench Press 70 Reps Tricep Push-Downs 70 Reps
Prtner WOD Amrap 14 80 double unders/160 s 40 Db snatches 20 db box step ups rest 2min Amrap 14 40 box jumps 30 cals 20 db clean and jerk 10 bmus/20 pullups
EMOM X 10 M1: 3 wall walks M2: 6 Paralette shot through then.., EMOM x 6 4 Hang squat clean @53% then.., For time: 1-2-3-4-5-6-7-8-9-10 DB front squats burpees @13:00-23:00 1 rep max Squat clean
Amrap 20 20 cals 5 sandbags over shoulder 100′ sandbag caarry 50′ sled pull/50′ sled drag 20 heavy rkbs then.., 500-400-300-200-100m (increase intensity) 12-12-12-12-12 Ghds/vups
500m/400m 10 banded pull aparts then.. Strict pull ups Every 1:15 x 10 5 Strict pullups/5 seated pullups 15 straight arm pull downs then.., Snatch warmup then.. For time: Buy in: 150 double unders/singles 1 round 21 power snatches 15 hspu 2 rounds 15 ps 7 hspu 3 rounds 9 PS 5 hspu buy out:…
30/20 cal -then- 20 air squats “Strength” 3 sets of: 10 cals 10 Hip ext (ghd/supermans) 10 plyo step ups then.., Sumo Deadlift Every 2min x 5 5 Sumo Deadlifts (build) 10 Box jumps then.., EMOM 20 1: 12 wB 2: 12 RKBS 3: 12 DL 4: 12/9 Cal
2min machine 15 lat band steps e/w then.., Front squats + Back squats Every :90 x 6 3 Front squats + 6 Back squats -Build each set – FS /BS must be same weight then.., EMOM x 7 10 Burpees over the bar then.., For time: 20 PC 30 T2b 20 Thruster rest :90 15…
4 Rounds 15 strict ab mat situps (arms across chest) 10 Strict hanging leg raises 7 Side star plank reach through e/s 5 Hollow body rolls then.., Barbell Hip Thrust Work up to a 8-10 rep max! then.., Bench Dips (80 Reps) weighted!! Complete 80 Reps as fast as possible at 60% of 1RM. BB…
