50 Arm circles 25/25 30 back slaps 20 banded dislocates 15 ring row w/ :2 pause 10 down dog push ups Then.. 10 strict pull-ups/5 muscle ups 15 weighted sit-ups/ 12 t2b 15/12 cal bike 20 pushups 400m run/500m row Rest 2 min x 3-4 Then.., Complete 3 sets: 12-15 Banded Incline Fly’s. 8-10 Supinated…
2x Mini band lateral walk down/back mini band walk fwd/back mini band air squat x 15 – 2x 20 band pull aparts 20 band shouler press AMRAP 10 4 Db devils press 50/35 12/ 9 cal bike 36 double unders/60s Then.. 2 Front Squat + 2 Jerk 17min. to work up to a heavy complex…
12min AMRAP 10 OHS 15 weighted situps 250m row/ski/run 2min rest 5 min EMOM: Min 1: Max Slam Balls 30/20lb. Min 2: Plank Min 3: Max Slam Balls Min 4: Plank Min 5: Max Slam Balls 2min rest 12min AMRAP: 10 SDHP’ 95/65 12 Toes to Bar 10/7 Cal Bike
General warm up. then.. 5min. (Solo)of Back Rack Lunges. off the rack. (Switching sides every 6-8 reps) Then.. with a partner Amrap 10min. alt rd 1:1 200m Row 20 abmat sit-ups/ 12 T2B Rest 3min AMRAP 20min. with a partner. share the reps 50/40 cal bike 40 kb swings 70/53 30 hspu/ pushups 20 pull-ups….
30 Band pull apts to chest 30 Band pull apart Overhead then.., 2 Rounds Mini band lat walk down/back 15 Band air squats Then.. Clean warmup Then.. 30 rounds 1 power clean 1 front squat 1 jerk 3 burpees *no squt clean 155/115
3 rounds :30 plank :30 Alt vups :30 side plank :30 Alt vup :30 side plank :30 alt vups reat 1:00 Then.. 3 sets: each for time 21-15-9 Cal Row/ski/run Cal Bike rest 2:00 between sets
2 rounds 30 band pull aparts 10 SA band press e/s 10 Ring rows :20 standing pec stretch e/s. video Then.., 15min. AMRAP: 10 DB Bench Press or Floor press 50/35+ 250m Row/ski 15 Wall Balls 20/14lb. 12/9 cal bike or 200m run Then.., Deadlift. Set 1: 15 reps :2neg S2: 12 reps :2neg S3:…
50-40-30-20-10 Double Unders AbMat Sit-Ups Russian KB Swings 53/35 *Time CAP: 15min. *Anchor your feet around the KB for the Sit-Ups to go faster. *No more booty burn! Keep your legs as straight as possible and you won’t get it 🙂 ALSO, it is very important to pull your pelvis under you and minimize that…
3:00min machine mini band complex Lat walk down and back Monster walk d n b 10 Air squats 10 Glute bridge ups 10 Single leg brigde up e/s 10 Bird dog e/s 10 fire hydrants e/s Then.. AMRAP 15min… 15 Toes to bar /hanging knee raises/vups 15 Burpee 25 Alternating Dumbbell Step Ups 35/25 (2dbs)…
0-15 min… 500m Row 15 pull-ups 10 devil press 25/15s 15-30 min… 3 Rounds: 25/20 Cal bike 20 DB Bench press 50/35s 10 dips (ring or bench) 30-40 min… 10min. AMRAP: 15 Reverse situps 15 Sit-Ups 15 Russian Twists with a 25/20lb. DB
