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…
4 sets 20 muscle snatches 20 db lateral raises Then As Many Rounds and Reps as Possible in 25 Minutes: 25 Russian Kettlebell Swings 53/35 25 Ab Mat Sit-ups 25 Ball Slams 30/20 250m Row RX+: 70/53 KBS
3:00 b/r/s/v/run – 3rds 20 jumping jacks 10 alt lizard stretch :10 squat hold Then.., Clean warm-up Then.., 15min. EMOM: 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks Rest 2 12-15min amrap alt rds 4 pull-ups 8 alt db snatch 50/35 12 goblet squats with DB
8 Rounds: 20sec. of Toes to bar/knee raises/vups 10sec of Rest Then.., 5 Rounds 24 Alt reverse lunges 16 Box step ups 8 Burpees Then.., Superpet!!! 5 sets!!! Weighted Bench Dips *5 Sets of 10 Reps Use DB or plates *:3 neg *This should feel like a 10 rep max each time Immediately… Straight Bar…
3:00 machine into… 3-4rds 15 Banded Good Mornings 15Banded Pull-Aparts Then.., Bench press 1: 12 rep :2neg 2. 3 reps(:3up/:3 dwn into 3 fast reps -3 times through 3: 10 Top half reps into 10 Bottom half reps into 10 Full reps 4: 3 reps + 10s hold @ top. 3 times through. Then.., 4…
5:00 Clock 10 Alt lizard 40 Flutter kicks total :20 handstand hold or plank Then.., 35min. AMRAP: 14 Cal Bike 14 Pull-Ups 14 Kettlebell swing. russian or anerican 53/35 14 Cal Row/ski/run. 14 H.R. Push-Ups 14 Sit-Ups … Then 13 of all that, 12,11,10… All the way to 1.
3rds 20 Glute bridges 12 Bulgairan Split squats e/s 20 Dead bugs Then.., Every 5 min x 3 rds (4 for bonus) 1:30 machine 1 min Clean and Jerk 135/95 :30 burpee Then.., Deadlift 15 reps :2 neg 12 reps :2 10 8 8
Back Squats 7 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 60sec. Between Sets *Use a 20X0 Tempo. *Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo Then.., 3-4rds 21 cal machine 18 wall balls 15 ghd sit-ups / weighted sit-ups 12 double KB/DBsnatch / clean…
4 Rounds For Reps: 1:00 Row for Calories :30 Rest 1:00 Bike for Calories :30 Rest 1:00 200m Run/DUs :30 Rest 1:00 Rest :30 Rest Then.., Bis n Tris Bb curls :3neg/ dips (bench/bar) 15/15 12/12 10/10 10/10 Then.., 3 Rounds 20 Alternating Leg V-ups 20 BB lateral lunges 20 Ab Mat Sit-Ups anchored 20…
