EMOM x 20min. Min. 1) Max Glute Bridge DB Floor Press 50/35 Min. 2) Max Chin-Ups (underhand grip) or pull-ups. banded. Min. 3) Max Double Unders Min. 4) Rest Then.., 4 Sets Bench Dips. weighted./ feet elevated 15 reps = (1 half rep + 1 full rep) Superset 20 Barbell reverse curl
2 Rounds 20 Alt BW RDL 30 Flutter kicks 5 Inch worms then., with a partner…. 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Wall Balls 20/14. 30/20 6 Alt. DB Snatches 70/50lb 6 Toes to bar You must complete a full round before your partner goes. Scale 4…
Warm-up 2:00 row :30 Cossack Squats 1:00 Plank Hold Then.., 3 rounds 10 Bulgairan Split squat jumps 20 Glute bridge ups :2 pause on top :45 wall sit Then.., Back Squats Complete 80 Reps as fast as possible at 60% of 1RM. NO TEMPO. Just get it done! Then.., AFAP!!! 50 burpees OTB 50 clean…
5 rds For time: 500m row 25 abmat sit-ups 50 double unders 25 alt lunges Bw 10 db manmakers 50/35’s
With a partner: 1min bike rotations x 10 Rotate each minute/ Max cal each min Rest 2min Alt rds: 10 min amrap 3 strict pull-ups 6 push-ups 9 air squats Then.., Clean warm-up Then.., Clean + Hang sqT clean + front squat + jerk in 14 min
0-10min. 5 Rounds: 7 Single Arm Devil Press 50/35 14 Russian Twists w/DB 1/1 10-20min. 4 Rounds: 10 Renegade Rows e-s 20 DB Deadlifts 60 Double Unders 20-25min. 5min. AMRAP: Max DB Sit-Ups Then.. Strict press 1: 10 reps :2 neg 2: 8 reps :2 neg 3: 6 reps :2 neg 4: 5 reps :2…
3 Rounds Each For Calories: 5:00 Bike 1:00 Rest 5:00 Row 1:00 Rest Then.., Chest/Back Superset: 10 Single Arm DB Bench Press (Right)50/35 10 Single Arm DB Bench Press (Left) 10 Single Arm DB Row (Right) 10 Single Arm DB Row (Left) 9 Single Arm DB Bench Press (Right) 9 Single Arm DB Bench Press…
EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean & Jerks EMOM x 5min. 2 Power Clean & Jerks Then.., AMRAP 12min cal 20 Squat jumps 16 DB Alt lunges 50/35
3 rds :30 side plank 20 Russian twist 1/- 20 Alt vups rest :30 Then.. AMRAP 18min: 3 Strict Chin-Ups/bands 6 Push-Ups 9/7 Bike RX+ Vest Then.., 4 Sets 8-10 Sumo Deadlifts with a :3 neg Then.., Couch Stretch 2:00 e/s Pigeon Stretch 1:30 e/s
Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) Then.., Front squat 10-12min. building up to a 1 rep max Front Squat. *I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max. Rest as needed between sets to…
