Row/bike/versa/ski 12mins Easy Pace *every 3mins get off the row/bike/ski/versa and perform: Lateral Band Walk/side down/back 10 Banded Glute Bridges Then.., Sumo Deadlift – video 10min. 4-6 rep Build. Then.., 15min. AMRAP: 10 Bench Press (Bb or DB) 250m Row 15 Wall Balls 200m Run
:20 Alt scorpion stretch :20 Seal stretch :20 Child pose :20 Sitting floor twist e/s :20 Half saddle stretch e/s Then.. clean warm-up Then.. 500m/400m row/ski or Run400m 15 Weighted situps /GHds 7 Devils press 35/25 40 Double unders 5 Hang clean and jerk. build. rest 3min x 4-5rds
12min AMRAP 12/10 cal 12 Burpees 250m row/ski then…, Complete 4 sets 12 Back squats :3neg :1pause bottom -into- 20 Narrow stance DB goblet 3/4 squats with heels elevated (video) Then.., 2min. AMRAP: 10 DB RDL 50/35s 10 Toes to bar Rest 1min. Repeat 4 Rounds.
2min. AMRAP: 10 Air Squats 20 Double Unders Rest 1min. x 4 Rounds. 20 Push Press 75/55 20 SDHP’s 75/55 15 Burpees 10/7 Cal bike
30 Rounds Per Partner : 1 Power Clean or Snatch 3 Strict HSPU/ wall climb 5 Wall Balls *** You go, I go style. ***
General warm-up then.., Spending 7min. at each station with NO REST between stations. Buy in : 5min Max cals then.. 1.) Climb to a 4 rep max front squat 2.) DB Incline Bench Press 59/35 3.) Strict Pull-Ups. switch from close grip to wide grip at any time. 4.) Single Arm DB Upright Rows *On…
0-15min… 3 Rounds: 30/25 Cal Row 20/15 Cal Bike Lateral band walk down/back 15-30min… 200m Single Arm KB Farmer Carry 70/53lb. 100 DB Weighted Sit-Ups Anchored 45/25lb 200m Single Arm KB Farmer Carry 70/53lb 30-40min: 50 Slam balls 30/20 50 Russian Twist w/ 5lb. Plate 50 Bodyweight Tricep Dips off a bench Plank until 40min…
AMRAP 10min 8 Ttoes to bar/16 situps 10 box jumps 6 Db Or KB power cleans then.. Push press Set 1: 12 rep S2: 12 reps S3: 12 reps S4: 10 reps S:5 10 rep–dropset-10 reps Then.., Seated Alt DB press (hold oppisite arm in support Oh) Set 1: 12 reps Set 2: 10 reps…
Warmup 20 Singles 5 Muscle snatches 5 Up downs 100m jog 3x Then.. 3 Rounds (New Station Every 2:00) 24 min #1: 100 Double Unders (200 Singles) #2: 10 Power Snatch #3: 20 Lateral Barbell Burpees #4: 200m Run Then.., Hang power clean + 2 Push jerk + 2 hang power + 2 Push jerk…
3 rounds: 15 min. 200m run 30 Russian Swings 70/53 200m run 15 Toes to bar/knee raises then.., mobility prep Back squats Set 1: 20 light reps S2: 18 reps S3: 16 S4: 14 S5: 12 S6: 10 S7: 8 heavy S8: 8 heavy S9: 8 heaviest. Each set add weight, about 5/10# or less…
