100 Cal Then.., 300 Band Pull-aparts Then.., 5min Max reps Incline DB Bench press 50/35 Then.., 4 x 25 Bench Supported DB rows. 50/35 Then.., 100 Banded Tricep Extenisons Then.., 100 Banded Hammer curls Then.., 100 Weighted Ab mat situps. anchored
General Warm-up Then.., 30sec. of WORK x 30sec. of Rest 60 Cal Assault Bike 60 Squat Cleans 60 Toes to bar 60 Cal Row/Ski 60 Push-Ups 60 DB Russian Twists 35/25 *’Bonus Rd with time remaining Time Stops at 35min.
General Warm-up -(Short) Then.., 2 Rounds 1:00 Bike/Ski/Run/Versa 20 DB High Pull(Mid thigh to Highpull) + 20 DB Strict Press + :30 Hollow body Hold Then.. Push Press Set 1: 12reps Set 2: 12reps Set 3: 12reps Set 4: 10reps Set 5: 10reps drop 30% weight immediately into 10reps. Rest 2:00 between sets Then.., 2…
12min. EMOM: Min. 1) :45sec Plank Min. 2) :45sec of Russian Twist 35/25 Min. 3) :45sec of Sit-Up Then.., 20min. AMRAP: 6 KB/DB Deadlifts 70/50s 7 Burpee Box Jumps / Step up 10 American KB Swings 70/53 12/9 Cal Then.., Pigeon stretch 1:00 e/s Couch Stretch 1:00 e/s Foam Roll quads 1:00 e/s
General Warm-up Then.., 5 Sets: 2:00 10 Wall Balls 20/14 30 DU /10 SSDu Rest 60sec 2:00 Bike/Row/Versa/Run/Row Rest 60sec Then.., Inverted Row 3 Rounds ( each rd is 30 reps) 10 reps Close grip underhand grup into… 10 reps Overhand grip narrow into… 10 reps Wide overhand grip rest 2:00 * Rx+ Feet elevated…
Warm-up 2 Rounds :30 Bike/Row/Ski/Versa/Run 10 Empty Bar Snatch grip High Pull :30 Bike/Row/Ski/Versa/Run 10 Empty Bar Strict Press :30 Bike/Row/Ski/Versa/Run 10 Empty Bar Reverse Situps Then.., Snatch/Clean Warm-up Then.., 0:00 – 8:00 – Every 1:00 x 8 sets: 2 Snatch Deadlift + Hang Power Snatch below knee + Hang Snatch w/Pause in Catch Then..,…
Dynamic Warm-up Then.., 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.., Back Squat Warmp-up Set 1: 15 reps light Set 2: 8 reps at 50% Then.., 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 6 @ 70%…
40min Flow 12 Reverse Bench press :3neg 12 Windshield wipers 30 Glute Bridge feet elevated 12 DB Death walk 20 Cal 20sec Star Plank / side 30sec Hollow Flutter Kick Happy Birthday Mel?
General Warm-up Then.., Teams of 2: Only 1 person works at a time: 3000m Row (Switch every 250m) 200 Double Unders (each) 100 Burpees 100 Jerks Time CAP: 35min.
Warm-up 30 Cal 20 Cossack Squats 20 PVC Dislocates 20 Banded Pull Aparts Then.., OHS or Front Squat 8 x 8 *Rest :30 Between sets. Only :30 rest after each set *50-60% *:3 Neg Then.., Complete 8 Sets Sumo Deadlift High Pull x 8reps Build Superset with.., DB Bulgairan Split Squat x 8r e/s *Rest…
