0-15min… 3 Rounds: 30/25 Cal Row 20/15 Cal Bike Lateral band walk down/back 15-30min… 200m Single Arm KB Farmer Carry 70/53lb. 100 DB Weighted Sit-Ups Anchored 45/25lb 200m Single Arm KB Farmer Carry 70/53lb 30-40min: 50 Slam balls 30/20 50 Russian Twist w/ 5lb. Plate 50 Bodyweight Tricep Dips off a bench Plank until 40min…
AMRAP 10min 8 Ttoes to bar/16 situps 10 box jumps 6 Db Or KB power cleans then.. Push press Set 1: 12 rep S2: 12 reps S3: 12 reps S4: 10 reps S:5 10 rep–dropset-10 reps Then.., Seated Alt DB press (hold oppisite arm in support Oh) Set 1: 12 reps Set 2: 10 reps…
Warmup 20 Singles 5 Muscle snatches 5 Up downs 100m jog 3x Then.. 3 Rounds (New Station Every 2:00) 24 min #1: 100 Double Unders (200 Singles) #2: 10 Power Snatch #3: 20 Lateral Barbell Burpees #4: 200m Run Then.., Hang power clean + 2 Push jerk + 2 hang power + 2 Push jerk…
3 rounds: 15 min. 200m run 30 Russian Swings 70/53 200m run 15 Toes to bar/knee raises then.., mobility prep Back squats Set 1: 20 light reps S2: 18 reps S3: 16 S4: 14 S5: 12 S6: 10 S7: 8 heavy S8: 8 heavy S9: 8 heaviest. Each set add weight, about 5/10# or less…
General warm up then.., 600m/500m Row/ski. 50 Double Unders 40 Plate ground to oh 30 Box Step ups 20 Sit-Ups w/ Feet Anchored Rest :90 x 3-4 rounds Happy Easter????
Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) 20 EB Thrusters 20 Ring row then.., 25 Rounds: 6 Cal Assault Bike 5 Thrusters 95/65 4 Pull-Ups/bands 3 Burpees
General warm-up then.., Spending 8min. at each station with NO REST between stations (45min. straight through): Buy in : 5min Max cals then.. 1.) Climb to a heavy Dealift 2.) Try and complete 100 DB Bench Press 59/35 3.) Try and complete 100 Tricep Push Downs with a band and PVC 4.) Try and complete…
50min clock – Easy Effort 25min Timer Bike Easy – at mins 5, 10, 15, 20, and 25 stop and perform – 40sec Wall Sit March/static hold – 40sec Elbow to Tall Plank 25min Timer Row Easy – at mins 5, 10, 15, 20, and 25 stop and perform – 40sec Straight Leg Hip Bridge…
General warm-up then.., AMRAP 10 w/ partner Alt 1:1 3 burpees over Kb 6 Russian kb swings 70/53 9 push-ups 12 air squats Then.., Tall split jerk technique Then.., 20min. EMOM: Min. 1: 3 Push Jerks or Split (from the floor ) Min. 2: 30sec. of Pull-Ups Rx+ 3-5 Muscle Ups 2 Rope Climbs then..,…
3:00 Bike/row/ski/run 1:00 Plank Hold 30 RKBS, 35/53# Then.., 3 sets: technique focus 3 Muscle clean + 3 Tall clean Then.., Hang power clean. Build heavy 3. 3r x 5s Whip under the bar & Pause in the catch. Then.., 12 T2b/weighted situps 10 Cal bike 8 Power snatch 400m run 2 wall climbs /10…
