2 Rounds :30 90/90 flow :30 Alt Lizard :30 Alt pigeon :30 Glute Bridge hold Then.., 2 Rounds 30 Hand release push ups 30 Air squats rest 2:00 2 Rounds 30 Alt vups 30 jumping lunges Then.. 5 sets Back squat 12 reps :3 neg. :1 pause at the bottom superset 20 Narrow stance Goblet…
5min 20 Jumpinh jack 10 Alt step back linges 20 Jumping jack 20 Flutter kicks Then.., 35min. to Finish… 40 SDHP’s 95/65 400m Run 40 Push Press 95/65 400m Run 40 Front Squat 95/65 400m Run 40 Hand Release Push-Ups 400m Run 40 Pull-Ups/RR 400m Run 40 Thrusters 95/65lb 400m Run 40 Lateral Burpees Over…
2 Sets: 30 Alt V-ups 60 Mountain climbers 30 Burpees 60 Mountain Climbers 30 Alt V ups -Rest 3:00 Then.., 3 rds done quickly 30 Band pull aparts 30 banded lat walk 15/15 Then.., Close grip bench press Set 1: 20 Rep light reps. Set 2: 1 Half rep from bottom into 1 full rep…
5 sets 20/15 cal row 15/12 cal bike 400m run rest 2:00 Then.., weighted bench dips feet elevated 1- 20 reps BW 2- 12 reps with plate 3- 10 reps with plate 4- 10 reps -dropset-10 reps- dropset- max reps Then.., BB curls 1- 15 light weight 2- 12 reps :3neg 3- 10 reps :3neg…
2 Sets 3 Rounds 100m run 10 Muscle Snatch 66/55 or EB 100m Run 10 OH squat / FR Lunges Rest 2:00 repeat Squat Clean Ladder: 1 Squat Clean at 50% every 30 seconds x 5 Rounds Rest 1min. and change weights 1 Squat Clean at 55% every 30 seconds x 5 Rounds Rest 1min….
10min. to finish… 50-40-30-20-10 Russian Twists with 5lb. plate 10-10-10-10-10 Toes-To-Bar 10-10-10-10-10 Sit-Ups Then… Standing BB strict press Set 1: 10 reps :2 neg Set 2: 8 reps :2 neg Set 3: 6 reps :2 neg Set 4: Max reps with Set #2 load. no tempo Then.., Complete 3 Sets Kneeling DB SA press with…
7min cap 2k/1800m row * every min get off and perform 7 KBS 70/50. scale 50/35 * you get the first min to row as far as possible. Then.., Back squat Set 1: 15 light reps Set 2: 12 reps :3 down :3 up Set 3: 3 Half reps from bottom into 3 Full reps….
3 Rounds with a mini band 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10 Single Leg Glute Bridges R/L 10 Bird Dogs R/L 10 Squats Then.., 0-12min. 3 Rounds: 400m Run 400m Row 12-25min. Build to Heavy 2Rep Back Squat 25-36min. For Time: 21-15-9 Front Squats 135/95 Burpees Toes-To-Bar
Thought this would be a nice change of a pace for today. Spending 8-10min. at each station with NO REST between stations (40min. straight through): Build to a Heavy Squat Clean Then.., complete 100 Incline DB Bench Press with 50s for men and 25s for women. * or 100 perfect push ups Then.., complete 100…
6 sets: 25/20 cal bike 50 double unders/100s 500m/400m row rest 2:00 Then.., 4 sets 30 weighted glute bridges. light 30 Lateral band walks 15/15
