EMOM x 8min 10/8 Cal sprint then.., 3rds 10 Banded good mornings :30 Hollow body hold Then.., Deadlift + plyo Every :75 5 DL @50% + 5Box jumps 5 DL @60% + 5Box jumps 4 DL @65% + 4Box jumps 3 DL @70% + 3Box jumps 2 DL @75% + 2Box jumps 2 DL @80%…
Warmup 10-1 Mini band lat walk 20 Band air squats 20 Banded glute bridges 10 Fire hydrants :30 BSH then…, Back Squat Build to a heavy 3rep Then.., 3min On….1min Off x 5 15/12 cal Amarap of: 5 T2b 8 wall balls.
3rds 10/7 Cal 15 Plate rows 10/7 Cal 15 Plate floor press Then… Complete 5 rounds 20 Ab mat sit ups 10 Rower pike ups 30 Flutter kicks 1/1 20 Russian twist 1/1 60sec plank rest 1:00 Then.., 5 Sets: 10-15 Bench dips + 10-15 Alt Standing DB curls
General warmup then.., Partner Flow Complete 20 rounds w/partner (YGIG) 100m run (run to the light) into… 10 Rounds 10 Deadlifts 10 Alt db snatch 10 Wall balls Barbell Class @9am Clean pull+pwr cl then.. pwr cln + hang squat cl Then.., squat cln Them.., Front sqaut
Warm-up 2 Rds 100m run 15 banded pull aparts 10 Banded OHS Then.., Emom x4 :30 OHs Hold (pvc/bb) Then.., Every 2min x 7 2 Snatch + Gymnastic *Choose one *3 muscle ups *8 C2b/banded pullups *1 rope climb Then.., 500m run Then.. 4rds 3 wall walks 5 Power snatchs right into.. 4rds 6 burpee…
4 rounds Bike/row/ski/run :20 ez :10 hard Then.., :30 Hollow hold 20 Band pull aparts 20 Band pass through 10 Banded push ups 10 BB bench press Then.., 4 Rounds 8 Bench press 60-70% 10 cal 8 ring row/elevated then.., Complete 3-4 rounds NFT 300m row/ski 12 Alt Devils press 12 Slam balls 12 Pistols/air…
Warm-up Mini-band series 10-1 Lat steps 20 Air squats 20 Glite bridges 10 Fire hydrants e/s :30 Bottom squat hold Then… Front Squat Build to a heavy 3 Then.., For time: 10-9-8-7-6-5-4-3-2-1 Squat clean Box jump step down 30 Dooble unders/60 single
4rds 50 Mountain climbers 40 shoulder taps :20 Handstand hold Then.., Split Jerk Tech -Split press 2×5. eb/light weight Then.., EMOM x 12 1 Dip & Drive + 1 Split jerk *2sets at each weight @60%-65%-70%-75%-80%-85% Then.., Amrap 6min 12 BB Push press 9 T2B 6 HSPu rest 2min AMRAP x 6 “Mini DT” 7…
Back Squat (warm up) 3 rouds :40 wall sit w/med ball 100m run 15 Air squats warm up to 85% then.., Back Squat Every 2min 5s x 3r @85-90% Then.., For time: 3rds 20 cal 20 Alt DB hang squat cleans -right into… 2rds 400m run 40 wall balls -right into… 1rd 40 burpees
Barbell strict press 5 sets x 10 reps -build each set -Keep abs and glutes engaged -bar should touch upper chest/shoulders Then.., Strict HSPU or Box Pike HSPU 5 sets x6-8 reps Then.. Standing SA DB Strict Press 4 x 10 reps e/s Then.., Double DB Lateral raises + Double DB front raises 4sets x…
