As Many Rounds and Reps as Possible in 18 Minutes 25 Russian Kettlebell Swings 53/35 25 Ab-Mat Sit-ups 25/18 Calorie Row/Ski 25 Ab-Mat Sit-ups RX+ 70/44lbs Swings / Assault Bike Calories Then.., BB curls /Dips 15/15 12/12 10/10 10/10 BB skull crushers/ DB hammer curls 20/20 15/15 12/12 12/11
EMOM x 20min. Odd: 5 Push Jerks build Even: 5-10 Pull ups/ c2b / weighted / banded / muscle ups Then.., Get as far as possible in 15min….. 10 Cal Bike 20 Double Unders 10 HSPU’s Round 2: 9 HSPU’s Round 3: 8 HSPU’s Round 4: 7 HSPU’s … All The way to 1
20min.Clock… EMOM x 5min. 15/12 Cal EMOM x 5min. 5 Deadlifts 225/155 EMOM x 5min. 15/12 Cal EMOM x 5min. 5 Deadlifts 255/185 *stay at the same movment for ALL 5min. before switching. So, for the rowing, you never get off the rower. Then.., 10min. to finish… 50-40-30-20-10 Russian Twists 10-10-10-10-10 Toes-To-Bar 10-10-10-10-10 Sit-Ups
General warm up Then.., 2 sets 20/15 Calorie assault bike 15 Push ups 30 Air squats 45 Double unders /60 Single 30 Air squats 15 Push ups 20/15 Calorie assault bike -Rest 3:00 between sets- Then.., Back squat 20 reps 18 reps 16 reps 14 reps 12 reps 10 reps 8 reps 8 reps 8…
5 rds 21 cal machine 15 db Alt thrusters 50/35’s 21 russian swings 70/53 15 weighted sit-ups ^ rest 2-3 min between rds Then.., Bench press
Teams of two: 3 Rounds: 2 minutes of Power Clean & Jerk OR Power Snatch 95/65 2 minutes of Bike for Max Cals 2 minutes of Burpees 2 minutes of SDHP’s 95/65 2 minutes of Box Jumps 1 minute Rest Fight gone bad style!!!
Pick One – AQAP: 1 mile Assault Runner 2K Row or Ski Erg 5K Assault Bike (3.5) Get after it!!! Then.., Barbara Complete 5 rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3:00 between rounds
35min. clock… 2 Rounds: 25/18 Cal Bike 25 Deadlifts 225/155 immediately into: 2 Rounds: 25 Wall Balls 20/14 25 Jerks 115/75 immediately into: 2 Rounds: 25 Burpees 25 American KB Swings 53/35 *RX+ is 30 reps of everything.
20min. EMOM: Min 1. 12 Snatches 75/55 Min 2. 12 TTB Min 3. 18/12 Cal Bike Min 4. Rest Then.., Close grip Bench press + DB Hammer curls Set 1: 15 reps :3neg + 20 DB HC Set 2: 12 + 20 Set 3: 10 + 20 Set 4: 8 + 20
