3:00 Bike/row/ski 1:00 Plank Hold 30 RKBS 50/35 Then..,, mini band Side step down/back Forward/Backwards Walk down/back 20 mini band Glute Bridges 20 mini Single Leg Glute Bridges R/L 10 mini band Bird Dogs R/L 20 mini band air Squats Then…, 2 sets 20/15 Cal Bike 25 V Ups/ghds 20/15 Cal 25 Deadlifts 225/155 20/15…
21 cal machine 18 wall balls 15 situps / ghd 12 Double db snatch (hang) 9 Burpee box jump 60 double unders/singles rest 3min x 3 Then.. Bench press Set 1: 15 reps :3neg/:3up Set 2: 12 rep :3n/:3up Set 3: 10 rep :2 n/:2u Set 4: 10 rep :2/:2 Set 5: 8 rep–dropset 30%–10…
Bike 3:00 30 Big arm cirlces fwd/bck 30 band pull aparts 30 Shoulder taps :20 Star plank L :20 star plank r Then.., 2 rounds empty bar 20 Bb strict press + 20 BB high pull Then..,, This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if…
3:00 bike/row/versa/run Then.., 2 rounds 15 leg swings e/s 30 high knees squat walk down and back 2 rounds 10 Curtsy lunge r w/plate 10 curtsy linge L w/plate Then.., Back Squat Set 1: 12 tempo light reps :3neg/:3up Set 2: 10 tempo medium reps :3n/:3up Set 3: 8 tempo reps heavy :3n/:3up Set 4:…
warm-up 5:90 clock 12 Alt bw rdl 6 Alt lizard stretch 8 air squats Then.., 1:00 seated saddle stretch middle reach 1:00 seal stretch video 5 rounds 500m/400m row/ski. or 20/15 cal bike 20 Burpees on plate 20 DB clean and jerk 10r then 10L (no alt Reps)50/35 20 SA db Oh lunge 10r/10L (no…
General warmup ….. 10 Dumbbell Bench Press (As heavy as possible) 15 Ring Rows 20 Strict Z Presses. empty barbell 25 Banded Hammer Curls Then.., Bike 50/35 Calories Then.., 10 Dumbbell Bench Press (As heavy as possible) 15 Ring Rows 20 Strict Z Presses. empty bb 25 Banded Hammer Curls Bike 50/35 Calories 5min. of…
2 rounds 9/7 3 inch worms 9 squat jumps 6 ring rows 9 vups Then…, For time: 35min. CAP 100 Air Squats 90 Calories 80 Alternating DB Snatches 50/35 70 Cal 60 Push-Ups 50 Cal 40 Box Jumps 30 Cal 20 DB 10 Cal *You can pick whatever you want to use for the calories…
2 sets 25 Wall Balls 20/14 20 Thrusters 75/55 15 Wall Balls 10 Thrusters 95/65 • Rest 1:1 between sets – Then.., close grip floor press Set 1: 10 heavy reps into 15 banded triceps press down. (Green band) Set 2: 15 Medium reps into 15 banded triceps press down. (Green band) Set 3: 10…
Warm-up 2:00 B/R/S/run 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back Then.., For Time: 10-9-8-7-6-5-4-3-2-1: Deadlift 225/155 Pull-Ups/banded/c2b After Each Round: 250/200m Row (12/9 Calorie Bike) + 15 Ab Mat Sit-Ups Then.., 3 Sets 20 pushups 20 DBs bentover rows 50/35s -rest :30 between sets
Conditioning: Bike / Ski / run / Row option: 1:45 @90+% x 5-6 ; rest 1:1. Then..,, Every 5 min x 4 sets 6 Hang Power cleans 12 box jump 30/24 6 hang power cleans 12 back Rack alt lunges (front rack option) heavy is a focus here, but UB sets and same weight through…
