30-35min 500m row/ski :40 Plank 30/25 Cal Bike :20 Side plank each side 100 Singles Then.., Complete 3 sets Reverse banded tricep pressdown with pvc x 30reps Then., Complete 3 sets Bb curls Set 1: 10 curls :3neg Set 2: 10 curls :3neg Set 3: 10 curls :3neg. -dropset- 15 fast reps
10min. to finish: 2 Rounds: 25 Slam Balls 30/20 25 Pull-Ups/Banded/Ring rows 25 Russian Twists with 5lb plate 1/1 Then.., Clean and jerk 20min. EMOM: 2 Reps EMOM x 10min. 1 Rep EMOM x 10min. *Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min. *Climb as needed to hit…
5:00 Clock 10 Arm cirlces e/w 10 walking planks :20 Hand stand hold or passive bar hang Then.. 15min. AMRAP: 15/12 Bike/Row/ski 15 DB Bench Press/Floor press 50/35 RX+ Banded DB bench press 6-8 reps video 50 Double Unders/90 singles Rest 3min. 15min. AMRAP: 15 SDHP’s 95/65 8 Burpees 15 Push Press 95/65 8 Burpees…
General warmup A Then.. EMOM x 5min. 12/9 Cal (:35) EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 12/9 Cal (:35) EMOM x 5min. 3 Hang Power Clean + Jerk No rest between stations. 20min. Straight through Then.., Front squat Set 1: 15 reps :3neg Set 2: 12 reps :3 neg Set 3:…
3 Rounds As Many Rounds and Reps as Possible in 5 Minutes 5 Strict Pull-ups 10 Push-ups 15/12 Calorie Row 20 Ab Mat Sit-Ups Rest 5:00 between rounds Pick up where you left off Then.., 8-10 seared Bb presses. Rest 90sec. Repeat For 3 Total Sets. Then.. 3 sets 30 Banded monster walks 30 Banded…
For Time: Run 800m-Row/ski 100m – Bike 1mile 15 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean Run 800m-Row/ski 100m – Bike 1mile 15 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean 35min cap
Lat mini band walk 10-9-8-7-6-5-4-3-2-1 (R/L) Then.. 1 Round 5 stepups 5 pushup 5 DB cleans 20 DU Then.., AMRAP 10 10 Single DB step ups 10 Pushups 10 DB power cleans 30 Du or 60 singles Then.., Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM….
3 Rounds 15/12 cal 15 kB swings 70/53 15 burpees over kb 25 kB swings 15/12 cal bike Rest 3min Then.. Bench press set 1: 25 reps light set 2: 1 half rep from bottom into one full rep. 10 times thru -20 reps set 3: 15 reps. as heavy as you can set 4:…
5:00 clock 10 Alt bw RDL 10 Alt lunge with twist :20 holloww hold Then.., 12 min AMRAP: 10 Toes to Bar 20 Sit Ups 10 Cal Bike 20 Sit Ups Then.., Deadlift Set 1: 15 reps :2neg Set 2: 12 reps :2neg Set 3: 10 reps :2neg Set 4: 8 reps :2neg Set 5:…
AMRAP 5min 10 pushups/muscle up 40 Du’s/60 singles rest 2min AMRAP 5min 10 Dips 12/9 Cals Then.., 0:00-7:00 Every 1:00 x 7 3 Muscle snatch * start light, use a warm up set. reset on the floor between reps Then.. 7:00-14:00 Every 1min x 7 2 Power Snatches * BOF. reset for each rep Then…
