5:00 Clock 30 Jumping jacks 10 Alt Cossack squats 10 ring rows 5 Pushup Down dog Then.., 5 Rounds Cap 25min 20 Russian swings 50/35 25 Ab mat sit ups 30/20 Cals Bike Then.., Bench press Set 1: 25 reps very light Set 2: 15 3/4 range reps. stop just before arms lock out. Set…
3 rounds 1:00 plank :30 side plank e/s 30 Flutter kicks Then.., Clean warm up Then.., Every 4min. x 5 Rounds: 20min cap 200m Run 200m Row 5 Power Clean + Jerks – build Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch…
6:00-8:00 Clock 100m run 10 Jumping air squats 10 jumping lunges or walking 5 half burpees – video 8min. EMOM: Min. 1) 5 Front squats light Min. 2) 10 Kipping swings + 10sec. Hang Min. 3) 10/7 Cal Assault Bike Min. 4) 10 American KB Swings 53/35 Then.., 28min. EMOM: Min. 1) 5 Front Squats…
2 Rounds 10/10 Big Arm cirles 20 walk lunges steps 10/10 SL glute bridge ups Then.., 2 Rounds 10 DB High pulls w/:3 pause on top :20 HS hold or Plank 10 DB Arnold press :3 Neg Then.., Push Press Set 1: 12 reps 70-80% Set 2: 12 reps Set 3: 12 reps Set 4:…
50-40-30-20-10 Ab-Mat Sit-Ups 25-20-15-10-5 Bike Calories *200m Run + 100m KB/DB Farmers Carry 53/35 After Each Round RX+: 70/53 Farmers Carry
Complete 4 Rounds 30 Band pull aprts 10 Wall balls 10 Bench dips :30 Plank on hands. heels together/squeeze the glutes Then.., Incline Bench press Set 1: 25 light reps Set 2: 5 Top half reps, 5 bottom half reps, 5 full reps Set 3: 2 full reps + 1 reps woth :10 neg 3x…
30 Cals 2 Rounds 10 Down dog push ups :20 Side plank e/s :10 Pullup bar dead hang then.., 2 Rounds with Empty bar 5 Strict press :3 neg 10 BB Deadlift row :3 neg 15 BB Floor press :3neg 30 Burpees Then.., EMOM x 4min. 3 Hang Power Snatch EMOM x 4min. 3 Power…
2 Rounds :30 90/90 flow :30 Alt Lizard :30 Alt pigeon :30 Glute Bridge hold Then.., 2 Rounds 30 Hand release push ups 30 Air squats rest 2:00 2 Rounds 30 Alt vups 30 jumping lunges Then.. 5 sets Back squat 12 reps :3 neg. :1 pause at the bottom superset 20 Narrow stance Goblet…
5min 20 Jumpinh jack 10 Alt step back linges 20 Jumping jack 20 Flutter kicks Then.., 35min. to Finish… 40 SDHP’s 95/65 400m Run 40 Push Press 95/65 400m Run 40 Front Squat 95/65 400m Run 40 Hand Release Push-Ups 400m Run 40 Pull-Ups/RR 400m Run 40 Thrusters 95/65lb 400m Run 40 Lateral Burpees Over…
2 Sets: 30 Alt V-ups 60 Mountain climbers 30 Burpees 60 Mountain Climbers 30 Alt V ups -Rest 3:00 Then.., 3 rds done quickly 30 Band pull aparts 30 banded lat walk 15/15 Then.., Close grip bench press Set 1: 20 Rep light reps. Set 2: 1 Half rep from bottom into 1 full rep…
