Complete the following 1000m Row/ski 100 Wall Balls 20/14lb 1 Mile Run 1 Mile Assault Bike Right into …. 500m Row/ski 50 KBS 50/35 .5 Mile Run. 800m .5 Mile Assault Bike Right into….. 250m Row/ski 25 Burpees .25 Mile Run. 400m .2 Mile Assault Bike 35min feel free to move the order of movements…
5:00 Clock 10 Side plank rotations e/s 10 Alt Push up toe touch 30 Frog pumps -quick then.., tabata As fast as possible with quality reps: 10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups /banded 20-18-16-14-12-10-8-6-4-2 Push-Ups 30-27-24-21-18-15-12-9-6-3 Sit-Ups *So, you do 10 pull-ups, 20 push-ups, 30 Sit-Ups…. Then, 9 pull-ups, 18 push-ups, 27 Sit-Ups… And so on… RX+ vest…
4 Rounds: Min. 1) 50sec. Plank on elbows Min. 2.) 15/12 Cal Row (max:35) Min. 3.) 60 Double Unders Then.., Standing BB Strict press Set 1: 10 reps :2neg. heavy Set 2: 8 rep :2neg heavy Set 3: 6 reps :2neg heavy then.., Complete 3 sets 10-12 reps Half kneeing banded SA DB press -Superset…
Row/bike/versa/ski 12mins Easy Pace *every 3mins get off the row/bike/ski/versa and perform: Lateral Band Walk/side down/back 10 Banded Glute Bridges Then.., Sumo Deadlift – video 10min. 4-6 rep Build. Then.., 15min. AMRAP: 10 Bench Press (Bb or DB) 250m Row 15 Wall Balls 200m Run
:20 Alt scorpion stretch :20 Seal stretch :20 Child pose :20 Sitting floor twist e/s :20 Half saddle stretch e/s Then.. clean warm-up Then.. 500m/400m row/ski or Run400m 15 Weighted situps /GHds 7 Devils press 35/25 40 Double unders 5 Hang clean and jerk. build. rest 3min x 4-5rds
12min AMRAP 12/10 cal 12 Burpees 250m row/ski then…, Complete 4 sets 12 Back squats :3neg :1pause bottom -into- 20 Narrow stance DB goblet 3/4 squats with heels elevated (video) Then.., 2min. AMRAP: 10 DB RDL 50/35s 10 Toes to bar Rest 1min. Repeat 4 Rounds.
2min. AMRAP: 10 Air Squats 20 Double Unders Rest 1min. x 4 Rounds. 20 Push Press 75/55 20 SDHP’s 75/55 15 Burpees 10/7 Cal bike
30 Rounds Per Partner : 1 Power Clean or Snatch 3 Strict HSPU/ wall climb 5 Wall Balls *** You go, I go style. ***
General warm-up then.., Spending 7min. at each station with NO REST between stations. Buy in : 5min Max cals then.. 1.) Climb to a 4 rep max front squat 2.) DB Incline Bench Press 59/35 3.) Strict Pull-Ups. switch from close grip to wide grip at any time. 4.) Single Arm DB Upright Rows *On…
0-15min… 3 Rounds: 30/25 Cal Row 20/15 Cal Bike Lateral band walk down/back 15-30min… 200m Single Arm KB Farmer Carry 70/53lb. 100 DB Weighted Sit-Ups Anchored 45/25lb 200m Single Arm KB Farmer Carry 70/53lb 30-40min: 50 Slam balls 30/20 50 Russian Twist w/ 5lb. Plate 50 Bodyweight Tricep Dips off a bench Plank until 40min…
