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…
Clean and jerk to 3rm in 15 min Rest 2 Alt 1:1 – 11 min 10/8 cal bike 10 t2b 5 double dB snatch 50/35 Rest 8min clock 50 pull-ups 75 push-ups 100 goblet squats 70/53
Flat Barbell Bench Press *7 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 60sec. Between Sets *:2neg *Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo Then.. 3 rounds 15/12 Cal bike 12 Hang power snatches 75/55 9 Burpees over the bar 12 OHS/Front squats 15/12…
3 deadlifts + 2 hang cleans + 1 TnG clean ; Max in 15 minutes Then.. At 18-28 min With a partner Alt 1:1 8 cal bike 8 kbs 70/53 8 burpees onto plate Then…. At min 31 With a partner 100 hang db clean and jerk 50/35 100 abmat sit-ups 100/80 cal bike
5:00 clock 15 mini band lat walk e/s 30 band pull aparts 6 Rounds For Time 15/12 Cal Row 10 Thrusters 95/65 15/12 Cal Bike/Run/VC/Ski 10 Pull-Ups/banded/C2b Cr Rest 1:00 between rounds Then.., 3sets 12-15 SL DB RDL’s 50/35+ :3neg Then.., 3sets 10-12 DB Lateral Raises 10-12 Banded Tricep “Pull” downs 10-12 DB Hammer Curls…
