Bike/Row/Ski 12mins @ Moderate Pace *every 4mins get off the bike and perform 20 Band pull aparts 20 Quadruped Shoulder Taps 20 Russian KBS Then.., Complete 3 rounds 40sec Plank Army Crawlers Frog Pumps x 30 quick reps 10 Side Plank Rotations Then.., 3 Rounds for Max Reps of: 1 Minute: Burpees 1 Minute: Power…
Row 400m Banded Hip Thrusts x 30r w/ :30 Hold Banded Clams x 20 e/s Russian Baby Makers x 10 Arm Circles x 30 e/d Then.., Clean warm up then.., Power Clean x 3 + 2 Hang power cleans : 15min Then.., 2 Sets: 3 Rounds Run 200m 10-15 Toes-to-Bar/ Run 200m 10-15 handstand push…
2x 50 Single Unders 10 Side Plank Rotations R 10 Side Plank Rotations L 20 Double Unders 10 Single Leg Glute Bridges R 10 Single Leg Glute Bridges L Then.., EMOM x 9mins 1st minute – Lateral mini band walk x12eacb way 2nd minute – 40sec Bike/row/ski/run 3rd minute – 8-10 Burpee (No Jump No…
15min. to finish… 50 Russian KB Swings 53/35 40 Sit-Ups 30 Cal 20 Air Squats 10 Devil Press 20 Air Squats 30 Cal 40 Sit-Ups 50 Russian KB Swings 53/35 On the 20min. mark… Hit it again with half the reps with a 8min.CAP. At the 30min. mark… 5min. AMRAP: 10 Landmine BB Rows. heavy…
OhS : 7rm from floor in 14 min *front squat as option to modify Rest 3m 15 min clock 20 alt 100m shuttles 100 oh DB lunge 50/35 50 synchro burpees (ground = synch) Rest 3m 6 min Max cal bike
AMRAP 15 (warmup) 200m row/ski Then, rotating through… 10reps the following movements 1: Burpee 2: Lunges (fwd and back as you go) 3: Kbs 4: Single arm rows (10 each side) 5: Sit-ups / weighted sit-ups Row 200m +10 burpees… Row 200m + lunges down/back etc… Then.., Deadlift 6 Sets build to a heavy single…
30 jumping jacks 10 alt reverse lunges 10 Alt lizard stretch 30 flutter kicks 3x then.. Odd minutes: 15/12 Cals on Cardio of choice Even minutes: 1 Round of Cindy Cindy is: 5 Pull-Ups 10 Push-Ups 15 Air Squats scale: 12/9 or :35 3/6/9 The goal is to make it to 40 minutes… If you…
Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) then… Gymnastics Iso Hold Wall HS Hold :30 or Plank :30rest x5 then.., EMOM x 12min Power clean + 2-3 strict press. build Then.., 3 rds 18/15 cal bike 14 alt dB clean and jerk 50/35 10 burpee box jump overs…
Mini band complex x1 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10 Single Leg Glute Bridges R/L 10 Bird Dogs R/L 10 Squats then.., 2x 20 Band pull aparts 10 hand release pushups Then.., Every 3min. x 5 Rounds: 6-8 Barbell Bench Press build 6 Sumo Deadlifts. build Then.. 12min AMRAP…
Every 3min x 3 Banded strict press x15 reps Alternating Squat with Reach 10 e/s Quadruped Thoracic Rotations 10 e/s Remaining time bike/row/ski then.., “Helen” 3 Rounds For Time Of: 400m Run 21 AKBS, 53/35 12 Pull-ups /banded/ring rows 15:00 Cap Then.., Front squat Set 1: 12 tempo :3neg/:3up. light Set 2: 10 rempo :3neg/:3up…
