3 Rd 10/8 Cal Bike 10 Air Squats 20 H2H KBS 20 Russian Twists with plate (10/side) Then… Primer: 5 sets 1Muscle Snatch + 1 Tall Power Snatch Then.. EMOM x 8 2 Hang Power snatch 1 Overhead squats Then… For time – 6:00 Cap Bike 20/15 Cal 20 Clusters 155/105# Bike 20/15
35min. to try and finish… 120 Cal 110 Sit-Ups 100 Hang Power Cleans 90 Push-Ups 80 Cal 70 Sit-Ups 60 Hang Power Cleans 50 Pull ups 40 Cal 30 Sit-Ups 20 Hang Power 10 Burpee Pull ups.
3 Sets For Times: 20 Alternating Leg V-Ups 15 Air Squats 20 Walking Lunge Steps 15 Push ups 20 Mountain Climbers Rest 1 min between sets Then… Deadlift (6 Sets) Deadlift (Week 1 of 3) Every 2:00 x 6 Sets: Set 1: 5 @ 67-72% Set 2: 3 @ 72-75% Set 3: 3 @ 75-80%…
Push Press Every :90 x 5 sets: (Week 3 of 3) 3 Push press Then…. 10 Rounds For Time: 10/8 Cal Row 10 Alt DB Snatch 50/35 10 Burpee Over DB
Squat Primer: 3-4 Sets 5 Back Squats @ 135/95 5 Max Height Wall Ball Main Set: 5 Sets 4 Front Squats + 4 Back Squats These should be relatively light. I want to continue take some time off of heavy squats and rebuild some of our squatting. We will be mixing it up into a…
10 Bb curls 10 Bb high pulls 10 bent over row 5x Then… For Time: 60 Double Unders or 80 Single Unders 30 Empty Barbell Thrusters 20 Empty Barbell Front Rack Reverse Lunge Steps 10 Burpee Pull Ups 20 Empty Barbell Front Rack Reverse Lunge Steps 30 Empty Barbell Thrusters 60 Double Unders or 80…
Main Set: 10:00 EMOM 3 Hang Power Cleans + 3 Hang Squat Cleans + 3 Thrusters 30-40% Then 6:00 EMOM 3 Hang Power Cleans 60% 13 min AMRAP 10/7 Cal Bike 1-2-3-4-5-6-7… and so on Devils Press
Heavy Bench Press Primer: 2 Sets 10 Reps @ 50% of 1RM Main Set: 2 Times Through 10-5-2 Load Goal: Build Across Sets for Maximum Total Load Moved, Drop back down in weight and repeat Then… 2 rounds: 10 Strict Chin Ups 20/15 cal bike 20 Plate Sit Ups immediately into… 2 rounds: 15 Hand…
EMOM x 5min. 12/9 Cal Row/Bike Then… EMOM x 10min. 2 Power Clean & Jerks (Building) Then…. EMOM x 5min. 12/9 Cal Row Then… EMOM x 10min. (Build from last week) 3 Deadlifts Week 3/3 NO REST BETWEEN SECTIONS. 30min. straight through!
Push Press (5 x 3) Every :90 x 5 sets: (Week 2 of 3) 3 Push press Then…. Every 2:30 x 10 Rounds: 250m Row 8 Toes-To-Bar/ V-ups * Power Snatches (climbing) Rounds 1-3: 5 snatches Rounds 4-6: 3 snatches Rounds 7-10: 1 snatches
