6:00 Clock Empty bar 5 Down and up 5 Elbows high and outside 5 Muscle snatch 5 Snatch grip press behimd the neck 5 Cal Then.., EMOM x 5min. 12/9 Cal Row EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 12/9 Cal Row EMOM x 5min. 3 Hang Power Clean + Jerk Then…….
Warm-up 3:00 bike/row – 2 Rounds 10 Alt BW Rdl 20 Alt Mini band lateral steps 1:00 Plank Hold Then… complete 3 sets Rear foot elevated Split Jumps- video 10 reps each side. Use bench/box – perform 10 reps before switching sides Then.., Deadlift. every 2min 0-2: 15 reps at 50% 2-4: 10 reps at…
:30 straddle center :30 straddle right :30 straddle left :30 groin stretch – :30 Windmill tow touches :30 Cossack stretch :30 Wall sit R :30 Wall sit L Then.., complete for time. 12min cap 27-21-15-9 Calories KBS Sit ups rest 5min Then.., Back Squat Warmp-up Set 1: 15 reps light Set 2: 8 reps at…
20 min AMRAP: 25/20 Cal Bike 25 DB Push Press 50/35s 25/20 Cal Row 25 Barbell Sumo Deadlift High Pulls 95/65lb 75 Double Unders Rest 5min. Triceps: 5min. of pvc tricep press down Biceps: 5min. of Barbell Bicep Curls *Just need the barbell today. Definitely do not need anymore weight than that. Abs: 5min. of…
3:00 Bike 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) AMRAP 12 250m Row 10 Toes to Bar 10 Push-ups Then.., 3 Rounds. (All Singles) 4 Squat cleans 55-65% 3 Squat cleans 65%-75% 2 Squat cleans 75%-85% rest 2min Then.., 3 rounds: 1 min of Single Leg RDL’s with 1 DB (right)…
30:00 (Easy Effort) Row 200m 20 Mountain Climbers 1/1 Jog 200m 20 Double Unders 20 RKBS, 53/35# Bike .3 20 russian twist 1/1 Then…, 4 sets 30 weighted Glute bridges (light) 30 Banded Monster walk 15/15
AMRAP 10min 8 Pullups 10 Burpees 200m run or 250m row Then.., Complete 4 Sets 20 Dumbbell flyes Immediately into.. 20 Barbell Incline bench press -5 bottom half -5 top half -5 full reps rest 2:00 Then.., 8min Amrap 8 Power snatchs or 16 DB snatches 12 weighted situps 50/35
3 Rounds 20 Situps 30 Flutter kicks 1/1 :40 plank Then.., 3 Warm up sets. :20 Bike + 10 DUs + 3 DL Then.., Every 4min. x 4 sets. 15/12 Cal Assault Bike + 50 Double Unders Immediately into; **Deadlifts Set 1: 3 at 60% of 1RM or Build on feel Set 2: 3 at…
2 Rounds 10 Alt RDl 5 Push up down dog :30 squat hold Then.., 4 Rounds 200m row 12 Burpees Then.., Back squat Set 1: 15 light reps Set 2: 15 reps :3neg Set 3: 3 Tempo reps :5 up/:5 down…into 3 Fast reps. 3 times thru. (18 reps) Set 4: 10 reps :3neg….into…10 Half…
5min clock 50 Singles 30 Fluttler kicks 10 Cossack squats Then.., 36 min to finish… 5 Rounds 400m Run 20 American Kettlebell Swings 53/35 14 Pull-Ups 38 reps of 1/2/3/4/5 Round 1: Push-ups Round 2: Goblet Squats Round 3: Toes to Bar Round 4: Goblet Lunges Round 5: Burpees RX+ is 70/53lb KB
