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…
General warm up Then.., 400m Row 40 double unders 12 power Snatch 15 OHS 15 t2b 12 burpees over bar Rest 3 minutes x 5 rds goal: unbroken reps each round
35min. AMRAP: 14 Cal Bike 14 Pull up 14 AKBS 53/35 14 Cal Row 14 H.R. Push ups 14 Sit ups 13,12,11,10,9….
Deadlift : 4 rep TnG to max for day in 12 minutes Rest 2 AMRAP 10 – alt 1:1 25 double unders/35s 4 db devils press 50/35’s 6 burpees over db’s Rest 2 Afap w/partner 35/30 Cal each 50 synchro Db alt squat clean 50/35 *synchro db on ground + the squat below parallel and…
10min Amrap 10 Pullups or ring rows 10 cals 30 Double unders /50s Then.., 50 Front Squats 50 Back Squats (10-20% heavier) *Make sure the weight is heavy to start and that it takes about 4-5min. to finish each 50 reps. Then.., Strict press Set 1: 10 reps :2neg Set 2: 8 reps :2neg Set…
