3mins Easy Bike + 2 Sets 10 Alternating Thoracic Rotations in Squat 10 90/90 Hip Rolls 10 steps Perfect Stretch Then.., Every 4mins x 3 Sets BIke 90sec for Calories (NOT MAX EFFORT) -then… 12-15 Wall Balls 20/14 12-15 Russian Swings 70/53 12-15 Air Squats *The goal should be to complete these sets within 3:00,…
General warm-up then… W/partner AMRAP 12 – Alt 1:1 100m run 20 DU 10 thrusters 95/65 Rest 3 W/partner AMRAP 12 “chipper” (split reps) 12 wall walks 15 synchro abmat sit-ups 18 cal machine of choice Then.., 4-5 sets 12 DB bench press 12 Landmine towel row Then.. 3-4 sets 12 Bb curls 12 Skull…
Warm-up Row 400m 10 Push-ups 10 PVC Dislocates 10 Squats Walking Lunge Down & Back 10 No Jump Burpees With a 30:00 Clock Row 500m or Bike 25 Cal or 400m Jog 30 Mountain Climbers (Total) 100 Single Unders 5 No Jump Squat Burpees 10 SA Db Snatch 6e/s, 50/30# 8 Knees 2 Elbow 8…
3x 12 banded strict press 15 Banded pull aparts 12 BB up right row then.,, Push press. :2neg all sets Set 1: 10 reps Set 2: 8 Set 3: 6 superset with; 10-12 Hanging Weighted Knee Raises Rest 2min. Then.., push jerk warmup then.., 7min. AMRAP: 7 Hang Power Cleans 115/75lbs. 7 Front Squats Rest…
3 Rounds with NO REST between: (6min. total) 30sec. Plank on you hands 30sec. of Hip Bridges max reps 30sec. Plank on you hands 30sec. Hip Bridge Hold (staying locked out at the top) Then.., 200m run 7 deadlifts: Building. ….starting at 50-55% 15/12 Cal bike / machine 200m run Rest 2-3min x 5 rds…
General warmup then.., 25 Min Partner AMRAP. (You go, I go style) 5 Strict Pull-Up 10 Push-Up 15 Air Squat Rx+ w/vest scale 3/6/9 Then.., 3 Sets w/ Empty Barbell or Light Load 3 Muscle Snatch 3 Hang Muscle Snatch Below Knee 3 OHS 3 Hang Squat Snatch scale: clean verison Then.., EMOM x 4mins…
General warmup Then.., Get as far as you can in 35min… 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike DB/kb Deadlifts 50/35+ Box Jumps Cal Row/Ski/run Slam balls 30/20 Sit-Ups
Dynamic warm up then.., 35 min to get as far possible… 30 Devil Press 50/35 Run 1 mile 60 Toes to bar/knee raises/situps Run 1 mile 90 Burpees
5:00 clock 10 Alt Cossack 10 Tuck Up or V Up Duck Walk down and back Then.., AMRAP 12min 200m run/row 20 Russian KBS 53/35 20 Goblet squts 20 Alt Goblet lunges 10each Then.., Deadlift 5 sets… Set 1: 15 reps. :2neg S2: 12 reps :2neg S3: 10 reps :2neg S4: 8 reps :2neg S5:…
5min clock 10 Alternating Thoracic Rotations in Squat 10 90/90 Hip Rolls 10 steps Perfect Stretch Walk Then.., EMOM x 35min: 5 Rounds Min 1: 15/12 Cal Row Min 2: 15 Bench Press Min 3: 15/12 Cal Bike Min 4: Max Skull Crushers Min 5: 60 Double Unders Min 6: Max Hammer Curls Min 7:…
