3:00 machine into… 3-4rds 15 Banded Good Mornings 15Banded Pull-Aparts Then.., Bench press 1: 12 rep :2neg 2. 3 reps(:3up/:3 dwn into 3 fast reps -3 times through 3: 10 Top half reps into 10 Bottom half reps into 10 Full reps 4: 3 reps + 10s hold @ top. 3 times through. Then.., 4…
5:00 Clock 10 Alt lizard 40 Flutter kicks total :20 handstand hold or plank Then.., 35min. AMRAP: 14 Cal Bike 14 Pull-Ups 14 Kettlebell swing. russian or anerican 53/35 14 Cal Row/ski/run. 14 H.R. Push-Ups 14 Sit-Ups … Then 13 of all that, 12,11,10… All the way to 1.
3rds 20 Glute bridges 12 Bulgairan Split squats e/s 20 Dead bugs Then.., Every 5 min x 3 rds (4 for bonus) 1:30 machine 1 min Clean and Jerk 135/95 :30 burpee Then.., Deadlift 15 reps :2 neg 12 reps :2 10 8 8
Back Squats 7 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 60sec. Between Sets *Use a 20X0 Tempo. *Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo Then.., 3-4rds 21 cal machine 18 wall balls 15 ghd sit-ups / weighted sit-ups 12 double KB/DBsnatch / clean…
4 Rounds For Reps: 1:00 Row for Calories :30 Rest 1:00 Bike for Calories :30 Rest 1:00 200m Run/DUs :30 Rest 1:00 Rest :30 Rest Then.., Bis n Tris Bb curls :3neg/ dips (bench/bar) 15/15 12/12 10/10 10/10 Then.., 3 Rounds 20 Alternating Leg V-ups 20 BB lateral lunges 20 Ab Mat Sit-Ups anchored 20…
Clean and jerk to 3rm in 15 min Rest 2 Alt 1:1 – 11 min 10/8 cal bike 10 t2b 5 double dB snatch 50/35 Rest 8min clock 50 pull-ups 75 push-ups 100 goblet squats 70/53
Flat Barbell Bench Press *7 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 60sec. Between Sets *:2neg *Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo Then.. 3 rounds 15/12 Cal bike 12 Hang power snatches 75/55 9 Burpees over the bar 12 OHS/Front squats 15/12…
3 deadlifts + 2 hang cleans + 1 TnG clean ; Max in 15 minutes Then.. At 18-28 min With a partner Alt 1:1 8 cal bike 8 kbs 70/53 8 burpees onto plate Then…. At min 31 With a partner 100 hang db clean and jerk 50/35 100 abmat sit-ups 100/80 cal bike
5:00 clock 15 mini band lat walk e/s 30 band pull aparts 6 Rounds For Time 15/12 Cal Row 10 Thrusters 95/65 15/12 Cal Bike/Run/VC/Ski 10 Pull-Ups/banded/C2b Cr Rest 1:00 between rounds Then.., 3sets 12-15 SL DB RDL’s 50/35+ :3neg Then.., 3sets 10-12 DB Lateral Raises 10-12 Banded Tricep “Pull” downs 10-12 DB Hammer Curls…
THANKSGIVING SCHEDULE Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you! Wednesday 25th Normal Hours Thursday 26th 8am 9am 12pm Friday 11/27 Normal Hours 5:00 Bike for calories 4:00 Row for calories/VC/Run/Ski 3:00 Burpees 2:00 Ball Slams 30/20 1:00 Double unders Then.., Every Minute on the Minute…
