5:00 Clock Bike Then.., Flat Barbell Bench Press *5 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 2min. Between Sets *Use a :4neg Then.., 10 Bulgarian Split squats on each leg. Rest 90sec. Repeat For 3 Total Sets. Then.,, 12-15 Supinated Barbell Rows. Rest 90sec. Repeat For 3 Total Sets Then.., Shoulder Superset:…
10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift immediately into; 10 Rounds: 5 Pull-Ups 10 Push-Ups 15 Air Squats immediately into; 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 35min cap
Amrap 12– alt rd 1:1 200m run 20 abmat sit-ups Rest 2 Alt rds amrap 12- Alt 1:1 200m row/bike/ski 10 Hand release pushups 10 Air squats Then.., Back Squats 5 Sets of 10 Reps at 60% of 1RM *Rest EXACTLY 2min. Between Sets *Use a 40X0 Tempo. Then.., Calves: 10 Rounds: 20sec. of Empty…
30-35min 500m row/ski :40 Plank 30/25 Cal Bike :20 Side plank each side 100 Singles Then.., Complete 3 sets Reverse banded tricep pressdown with pvc x 30reps Then., Complete 3 sets Bb curls Set 1: 10 curls :3neg Set 2: 10 curls :3neg Set 3: 10 curls :3neg. -dropset- 15 fast reps
10min. to finish: 2 Rounds: 25 Slam Balls 30/20 25 Pull-Ups/Banded/Ring rows 25 Russian Twists with 5lb plate 1/1 Then.., Clean and jerk 20min. EMOM: 2 Reps EMOM x 10min. 1 Rep EMOM x 10min. *Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min. *Climb as needed to hit…
5:00 Clock 10 Arm cirlces e/w 10 walking planks :20 Hand stand hold or passive bar hang Then.. 15min. AMRAP: 15/12 Bike/Row/ski 15 DB Bench Press/Floor press 50/35 RX+ Banded DB bench press 6-8 reps video 50 Double Unders/90 singles Rest 3min. 15min. AMRAP: 15 SDHP’s 95/65 8 Burpees 15 Push Press 95/65 8 Burpees…
General warmup A Then.. EMOM x 5min. 12/9 Cal (:35) EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 12/9 Cal (:35) EMOM x 5min. 3 Hang Power Clean + Jerk No rest between stations. 20min. Straight through Then.., Front squat Set 1: 15 reps :3neg Set 2: 12 reps :3 neg Set 3:…
3 Rounds As Many Rounds and Reps as Possible in 5 Minutes 5 Strict Pull-ups 10 Push-ups 15/12 Calorie Row 20 Ab Mat Sit-Ups Rest 5:00 between rounds Pick up where you left off Then.., 8-10 seared Bb presses. Rest 90sec. Repeat For 3 Total Sets. Then.. 3 sets 30 Banded monster walks 30 Banded…
For Time: Run 800m-Row/ski 100m – Bike 1mile 15 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean Run 800m-Row/ski 100m – Bike 1mile 15 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Power Clean 35min cap
Lat mini band walk 10-9-8-7-6-5-4-3-2-1 (R/L) Then.. 1 Round 5 stepups 5 pushup 5 DB cleans 20 DU Then.., AMRAP 10 10 Single DB step ups 10 Pushups 10 DB power cleans 30 Du or 60 singles Then.., Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM….
