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
FOR TIME E2M 24 mins • 32/22 cal row • 20 BBJO • 32/22 Cal bike • 60 dubs each pair @26:00-@42:00 1 RFT 60 Bike Cals 40 BBJO 60 Row Cals 400 dubs Barbell SNATCH: (15MINS) TEMPO SNATCH PULL + 2 HANG SNATCH *BUILD ON FEEL* then.. CLEAN AND JERK: E2MOM X 5 3…
WARMUP 3 ROUNDS 1 MIN MACHINE 15 AIR SQUATS 8 PVC OHS 8 DOWNDOG BEAR CRAWL STEPS then.. STRENGTH FRONT SQUATS (10 MINS) 5-5-5-5 START AROUND 50-60% AND FINISH AROUND 70% OR BUILD BASED ON FEEL then.. STRENGTH 2 EMOM7 2 HANG SQUAT/PWR SNATCHES BUILD TO A HEAVY DOUBLE then.. METCON “FRANNY” 27 – 21…
PUMP!!! BUILD TO A HEAVY BENCH PRESS @10:00 EVERY 2 MINS X3 4 BENCH PRESS @70% – THEN — 3 SETS OF: 10 BB HIP THRUST 100′ FARMERS CARRY HEAVY 7/5 BIKE CALS – THEN — 3 SETS OF: 12 BICEP CURLS 24 BANDED TRI EXT 10 / 7 PLY PUSH UPS
WARMUP 30/20 CALS 20 BODYWEIGHT RDLS 20 BANDED GOOD MORNINGS :30 FOREARM STRETCH 10 RUSSIAN BABY MAKERS ‘ :20 SL GLUTE BRIDE HOLD 20 GLUTE BRIDGES :30 CALF STRETCH then… STRENGTH DEADLIFTS 1 MIN WORK / 1 MIN REST X3 MAX DEADLIFTS FROM “4” BLOCK” (START ON A 45 PLATE) @135/95,185/125, 225/155 OR 50%, 60%,…
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 EVERY 75 SEC X5 (7 MINS) 3 – 3 – 2 -1-1 (STRICT PRESS) – THEN —…
WARMUP 2 MIN MACHINE – THEN — 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS 20 GLUTE BRIDGES 20 CLAMS SHELLS 10 ALT LIZARDS 10 UP DOWNS 10 SNOW ANGELS :30 SUPERMAN HOLD 1:00 MIN WALL HINGE then.., STRENGTH EVERY 90S X 8 (12 MINS) 3 PAUSE BACK SQUATS (3 SEC PAUSE) + 5…
4rds 250/200m row rest :30 2rds 500/400m row rest 1:00 1rd 1000/800m rest 1:30 then… 5min. AMRAP: 30 DB Hammer Curls 30 Double DB Tricep Extensions then.. 5min. AMRAP: 10 Lying Oblique Crunches 10 Bodyweight Seated Knee Tucks 10 Lying Oblique Crunches 10 Bodyweight Seated Knee Tucks
Partner Wod Every 2min for 30min Min 1-2: 30/20 cals Min 3-4: 2rds of: 5 burpees 10 pushups 15 air squats Min 5-6: 400/300m Min 7-8: Max pwr snatches Min 9-10: rest
