Machine of choice :30 HARD – 90+% Every :90 x 9rds (18 min) Then.., 5min. of DBs Squeeze press for Max Reps reat 90s 5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop) Reat 90s 5min. of Single DB Bicep Curls. Rx w/band for max Reps rest…
AMRAP 10 20/15 Cal Row/ski/run. no bike!! 25 RKB Swings, 53/35# 30 Alt Mountain Climbers (1-1 Count) Then.., Push press. (Build on feel) Set 1: 12reps S2: 12reps S3: 12reps S4: 10reps S5: 10reps. Then.., EMOM x 20 Min Odd: 3 Deadlifts (Touch and Go) Even: 10 Sit-Ups + 20 Double Unders *Start at 50%…
Complete 3 Sets 1:00. machine 10 Band Dislocates + Overhead Pull Aparts 5 Snatch Deadlift 5 Snatch High Pull 5 Power Snatch then.. 3 rds 18/14 cal bike / machine 15 Power Snatch 75/53 12 burpee box jump overs 9 Bar muscle ups / c2b pull-ups 6 devils press 50/35’s Rest 3 min between Then..,…
General warm-up Then.. EMOM x 8:00 Bike or Row + Hollow Body Flutter Kicks Min 1: Row/ski/run/versa or Bike :30 Hard :30 Transition Min 2: AMRAP of Flutter Kicks Min 3: Row/Bike :30 Hard :30 Transition Min 4: AMRAP of Flutter Kicks Min 5: R or B :30 Hard :30 Transition Min 6: AMRAP of…
3 Rounds: 3min. AMRAP: 7 Overhead Squats (just the bar) 7 Toes to Bar 7/5 Cal Rest 1min. 3min. AMRAP: 8 Front Rack Lunges 75/55lbs. 8 Wall Balls 20/14lb. 8/6 Cal Rest 1min. (go to next AMRAP below) 3min. AMRAP: 9 Up Downs 9 Crossbody Toes Taps 9 Air Squats Rest 1min. (go back to…
General warm up then. 20 rounds: 10/8 Cal Assault Bike Sprint 5 pull-ups 10/8 Cal Assault Bike Sprint 5 burpees *You do a round, I do a round style or redo 21.1
2x 50 Arm circles 25/25 30 back slaps 20 banded dislocates 15 banded strict press 10 down dog push ups Then.. 3-4 Sets 1:00 Ski 25 Single Under 5 Inchworm into 1 Wall Walk For time: 1 wall walk 10 double-unders/lateral jumps 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks…
15min. 5min. of Bench Press. Bb or DB 4min. of Body Weight Dips (off a bench or box) 3min. of Weighted russian twist 2min. of Single Arm DB Push Press 1min. of DB or BB Bicep Curls *No rest between sections. 500m Run (around the block) 300m Row/ 1.2 Mile Bike 20 Air Squats Rest…
4 Rounds: Min. 1) 50sec. Plank on elbows Min. 2.) :35 or 15/12 Cal Min. 3.) 60 Double Unders/90s Rest 2min. 9min. AMRAP: 10 *Weighted Hanging Knee Raises 5-15# 10 DB RDL 10 Box Jumps. stack plates for desired height * reverse situps Then.., Snatch warmup Sn dl +hang sn high pull. x5 then.. Hang…
50 Arm circles 25/25 30 back slaps 20 banded dislocates 15 ring row w/ :2 pause 10 down dog push ups Then.. 10 strict pull-ups/5 muscle ups 15 weighted sit-ups/ 12 t2b 15/12 cal bike 20 pushups 400m run/500m row Rest 2 min x 3-4 Then.., Complete 3 sets: 12-15 Banded Incline Fly’s. 8-10 Supinated…
