3:00 bike 20 Cossack 20 Alt cursty lunges 50 Mountain climbers 1/2 Then.., 15min. to hit a heavy complex of: 1 Squat Clean + 3 Front Squats Then.., 12min Amrap 200m row/ski. 12/9 cal bike 20 RKBS53/35 20 KB goblet squats 20 Alt Goblet lunges Then.. 10 sets 10 BB curls 10 BB skull crushers…
Get as far as you can in 35min… 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Bike DB Deadlifts 70/50s Box Jumps 24/20. Step down Cal Row/ski/bike/run Wall Balls 20/14 Vups /ghds/toes to bar – Ladies start at 13
:20 Plank arms straight :20 side plank L :20 side plank r :20 hollow hold then.., 30 banc pull aprts to chest 30 band pull apats underhand to chest 30 band pull aparts OH Then.., Every 3min. x 5 Rounds: 30 Air Squats 20 Sit-Ups 10 Burpees *go hard on each round! Then try to…
EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Bench Press 185/100 then… 3rds 25 Db Hanging…
warm up Mini band Lat walk. down and back fwd/back walk. d/b 10 Air squats 10 glute bridge up 10 single leg glute bridge up e/s 30 arm circles each way Then.., 400m row/ski (15/10 cal bike) 9 power snatches 95/65 12 burpees over the bar 15 OHS 18 AKBS 53/35. Scale: Rkbs rest 2min…
50-40-30-20-10 Assault Bike Calories Double Unders Ab Mat Sit-ups *Ladies 36-28-21-14-7 Calories on the Bike Then.., 10sets of 10reps Bb curls Tricep press downs
6:00 clock 10 Alt bw RDl 8 Air squats :2 pause @bottom 6 Alt lizrad Then.. 10min. AMRAP: (“Yo go, I go style”) 5 Burpees 5 Power Snatch 95/65 5 Toes To Bar/vups/situp rest 3min 10min. AMRAP: (“Yo go, I go style”) 5 Burpees 5 Power Clean 135/95 5 Toes To Bar rest 3min 10min….
5min clock 30 jumoing jacks 6 Bulgarian split squats e/s 5 inch worms Then.., 5min. of Back Rack Lunges (Switching sides every 6-8 reps) *start light and build. Then.., Complete 4 sets 15-20 Incline DB Bench Press :2neg Immediately into; 12-15 Regular Grip Barbell Rows or BB invered row. Video Rest 2min. Then.., 12min. AMRAP:…
For Time 50/42 Assault Bike Calories 100 Double-Unders/200 40/34 Assault Bike Calories 80 Double-Unders/180s 30/26 Assault Bike Calories 60 Double-Unders/160 Rest until the running clock reaches 20:00, and then… When the running clock reaches 20:00… For Time 50 Row Calories 25 Burpees 40 Row Calories 20 Burpees 30 Row Calories 15 Burpees
3 rounds 30 Band pull aparts 15 banded strict press :10 pullup bar hang Then.., Strict press Set 1: 12 reps :2 neg S2: 1/2 rep from bottom into 1 full rep. 6 times thru. (12 reps) S3: 8 reps S4: 6 reps S5: 5 reps- dropset-into 7 reps- dropset- into failure. Then.., AMRAP 18min…
