3 Rounds: 3min. AMRAP: 7 Overhead Squats (just the bar) 7 Toes to Bar 7/5 Cal Rest 1min. 3min. AMRAP: 8 Front Rack Lunges 75/55lbs. 8 Wall Balls 20/14lb. 8/6 Cal Rest 1min. (go to next AMRAP below) 3min. AMRAP: 9 Up Downs 9 Crossbody Toes Taps 9 Air Squats Rest 1min. (go back to…
General warm up then. 20 rounds: 10/8 Cal Assault Bike Sprint 5 pull-ups 10/8 Cal Assault Bike Sprint 5 burpees *You do a round, I do a round style or redo 21.1
2x 50 Arm circles 25/25 30 back slaps 20 banded dislocates 15 banded strict press 10 down dog push ups Then.. 3-4 Sets 1:00 Ski 25 Single Under 5 Inchworm into 1 Wall Walk For time: 1 wall walk 10 double-unders/lateral jumps 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks…
15min. 5min. of Bench Press. Bb or DB 4min. of Body Weight Dips (off a bench or box) 3min. of Weighted russian twist 2min. of Single Arm DB Push Press 1min. of DB or BB Bicep Curls *No rest between sections. 500m Run (around the block) 300m Row/ 1.2 Mile Bike 20 Air Squats Rest…
4 Rounds: Min. 1) 50sec. Plank on elbows Min. 2.) :35 or 15/12 Cal Min. 3.) 60 Double Unders/90s Rest 2min. 9min. AMRAP: 10 *Weighted Hanging Knee Raises 5-15# 10 DB RDL 10 Box Jumps. stack plates for desired height * reverse situps Then.., Snatch warmup Sn dl +hang sn high pull. x5 then.. Hang…
50 Arm circles 25/25 30 back slaps 20 banded dislocates 15 ring row w/ :2 pause 10 down dog push ups Then.. 10 strict pull-ups/5 muscle ups 15 weighted sit-ups/ 12 t2b 15/12 cal bike 20 pushups 400m run/500m row Rest 2 min x 3-4 Then.., Complete 3 sets: 12-15 Banded Incline Fly’s. 8-10 Supinated…
2x Mini band lateral walk down/back mini band walk fwd/back mini band air squat x 15 – 2x 20 band pull aparts 20 band shouler press AMRAP 10 4 Db devils press 50/35 12/ 9 cal bike 36 double unders/60s Then.. 2 Front Squat + 2 Jerk 17min. to work up to a heavy complex…
12min AMRAP 10 OHS 15 weighted situps 250m row/ski/run 2min rest 5 min EMOM: Min 1: Max Slam Balls 30/20lb. Min 2: Plank Min 3: Max Slam Balls Min 4: Plank Min 5: Max Slam Balls 2min rest 12min AMRAP: 10 SDHP’ 95/65 12 Toes to Bar 10/7 Cal Bike
General warm up. then.. 5min. (Solo)of Back Rack Lunges. off the rack. (Switching sides every 6-8 reps) Then.. with a partner Amrap 10min. alt rd 1:1 200m Row 20 abmat sit-ups/ 12 T2B Rest 3min AMRAP 20min. with a partner. share the reps 50/40 cal bike 40 kb swings 70/53 30 hspu/ pushups 20 pull-ups….
30 Band pull apts to chest 30 Band pull apart Overhead then.., 2 Rounds Mini band lat walk down/back 15 Band air squats Then.. Clean warmup Then.. 30 rounds 1 power clean 1 front squat 1 jerk 3 burpees *no squt clean 155/115
