Warm-up 2:00 B/R/S/run 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back Then.., For Time: 10-9-8-7-6-5-4-3-2-1: Deadlift 225/155 Pull-Ups/banded/c2b After Each Round: 250/200m Row (12/9 Calorie Bike) + 15 Ab Mat Sit-Ups Then.., 3 Sets 20 pushups 20 DBs bentover rows 50/35s -rest :30 between sets
Conditioning: Bike / Ski / run / Row option: 1:45 @90+% x 5-6 ; rest 1:1. Then..,, Every 5 min x 4 sets 6 Hang Power cleans 12 box jump 30/24 6 hang power cleans 12 back Rack alt lunges (front rack option) heavy is a focus here, but UB sets and same weight through…
General warm up Then.., 400m Row 40 double unders 12 power Snatch 15 OHS 15 t2b 12 burpees over bar Rest 3 minutes x 5 rds goal: unbroken reps each round
35min. AMRAP: 14 Cal Bike 14 Pull up 14 AKBS 53/35 14 Cal Row 14 H.R. Push ups 14 Sit ups 13,12,11,10,9….
Deadlift : 4 rep TnG to max for day in 12 minutes Rest 2 AMRAP 10 – alt 1:1 25 double unders/35s 4 db devils press 50/35’s 6 burpees over db’s Rest 2 Afap w/partner 35/30 Cal each 50 synchro Db alt squat clean 50/35 *synchro db on ground + the squat below parallel and…
10min Amrap 10 Pullups or ring rows 10 cals 30 Double unders /50s Then.., 50 Front Squats 50 Back Squats (10-20% heavier) *Make sure the weight is heavy to start and that it takes about 4-5min. to finish each 50 reps. Then.., Strict press Set 1: 10 reps :2neg Set 2: 8 reps :2neg Set…
Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) Then.. Bench press Set 1: 25 light reps Set 2: 15 reps 3/4 range. no lock out Set 3: 3 half reps + 2 full reps x 4 Set 4: 10 heavy full reps Set 5: 10 heavy deopset 10 reps…
750m/600m row/ski 50 Double unders/100 s 15 Heavy wall balls 30/20 10 Db step ups 50/35s rest 3min x 3-4rds Then.., 4-5 Sets Power Snatch + Snatch
3rds 1:00 plank :30 side plank e/s 30 flutter kicks 1/1 Deadlift 1 x 10 @50% 1x 10 @60% 1 x 6 @65% 1 x 5 @70% 1x 5 @75% Then.., 10 Rounds 14/12 cal row/ski 10 Alt DB clean and jerk 50/35 60/45 6 burpees over the DB
