AMRAP 12 250m Row/200m run 15 wall balls 10 toes to bar Then.., Floor press Set 1: 12 reps :2neg Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: Max reps of 80% od set 4 Then…, 3 Sets 10 reps DB incline 3plates 45# immediatley 10 reps Db Jncline…
Set 1: 20 reps band asst Set 2: 10 reps BW or Band asst Set 3: 8 reps weighted or band asst Set 4: 8 reps weighted Set 5: 5 reps weighted into 5 BW into max reps band asst. Then.., AMRAP 7: 10 Cal Bike 50 Double Unders Rest 3min AMRAP 7: 15 Cal…
2 Rounds 20 Band pull aparts 10 Alt BW RDL 10 Downdog push up :30 HS hold or plank Then.., 27-21-15-9 reps Cal Bike Hang power clean 95/65 Then.., Strict press or Push press Set 1: 10 reps :2 neg Ser 2: 8 reps :2 neg Set 3: 6 rels :2 neg Set 4: 6…
Amrap 12min: 200m row/ski 12 KBS 9 Burpees 6 Toes to bar/Knee raises/situps Then.., Rear elevated split jumps 3 x 10 Then.., Complete 5 sets: 12 Back squats :3neg immediately into 20 Narrow stance DB/KB goblet 3/4 squats frkm the bottomwith heels elevated Then.., Complete 4 Sets: 8 Sumo deadlift :3 neg. 60% Then.., 21-15-9…
5:00 clock 20 Jumping jacks 10 Shoukder taps 10 Walking lunges steps Then.. Tabata mobilty :20 on /:10 rest x 8 Alt Lizard Seated straddle stretch center reach *alt Then.. “I Go, You Go” style” 30 Rounds For Time: 9/7 Cal Assault Bike 6 Pull-Ups/ 1-3 muscle ups 3 Devil Press *15 Rounds EACH *Time…
Every 3:00 x 3 sets: 9min Choose 1: 500/400m Row/Ski Or 400m Run Or .8/.6 Assault Bike * High Effort /Sustainable!! Then.., Plyo Box steps up 3×10 rest :30 Then.., 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Back Squats Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps….
Bike 5min 100 Flutter kicks 1/1 Then.., Close grip bench press Set 1: 20 Reps light Set 2: 1 Half rep from bottom into 1 full rep. 8 times thru. 16 reps Set 3: repeat set 2 Set 4: 12 Reps heavy Set 5: 5 Rounds 1 min. Cal Row 15/12 1 min. DB Incline…
6:00 Clock Empty bar 5 Down and up 5 Elbows high and outside 5 Muscle snatch 5 Snatch grip press behimd the neck 5 Cal Then.., EMOM x 5min. 12/9 Cal Row EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 12/9 Cal Row EMOM x 5min. 3 Hang Power Clean + Jerk Then…….
Warm-up 3:00 bike/row – 2 Rounds 10 Alt BW Rdl 20 Alt Mini band lateral steps 1:00 Plank Hold Then… complete 3 sets Rear foot elevated Split Jumps- video 10 reps each side. Use bench/box – perform 10 reps before switching sides Then.., Deadlift. every 2min 0-2: 15 reps at 50% 2-4: 10 reps at…
:30 straddle center :30 straddle right :30 straddle left :30 groin stretch – :30 Windmill tow touches :30 Cossack stretch :30 Wall sit R :30 Wall sit L Then.., complete for time. 12min cap 27-21-15-9 Calories KBS Sit ups rest 5min Then.., Back Squat Warmp-up Set 1: 15 reps light Set 2: 8 reps at…
