3 Rounds 15/12 cal 15 kB swings 70/53 15 burpees over kb 25 kB swings 15/12 cal bike Rest 3min Then.. Bench press set 1: 25 reps light set 2: 1 half rep from bottom into one full rep. 10 times thru -20 reps set 3: 15 reps. as heavy as you can set 4:…
5:00 clock 10 Alt bw RDL 10 Alt lunge with twist :20 holloww hold Then.., 12 min AMRAP: 10 Toes to Bar 20 Sit Ups 10 Cal Bike 20 Sit Ups Then.., Deadlift Set 1: 15 reps :2neg Set 2: 12 reps :2neg Set 3: 10 reps :2neg Set 4: 8 reps :2neg Set 5:…
AMRAP 5min 10 pushups/muscle up 40 Du’s/60 singles rest 2min AMRAP 5min 10 Dips 12/9 Cals Then.., 0:00-7:00 Every 1:00 x 7 3 Muscle snatch * start light, use a warm up set. reset on the floor between reps Then.. 7:00-14:00 Every 1min x 7 2 Power Snatches * BOF. reset for each rep Then…
3 Rounds 50 JJ 10 Alt lizard with elbow to floor 5 Burpees Then.. 5 Rounds 100m run 12 kBS 53/35 7 pull-up rest 2min 5 Rounds 100m run 12 DB snatches 7 push-up Then.. Back Squat 20 Reps light 40% 18 reps 16 reps 14 reps 12 reps 10 reps 8 reps 8 reps…
50 Calorie Row 50 Calorie Bike Rest 3:00 50 Calorie Bike 50 Calorie Row Rest 3:00 50 Calorie Row 50 Calorie Bike Rest 3:00 50 Calorie Bike 50 Calorie Row Then.., 3 Rounds 30 Band pull aparts 30 DB hammer curls 3 Rounds 20 DB RDL 20 BW Lunges
AMRAP 10min with a partner You go..I go Alt 1:1 8/6 cal bike 8 kb 70/53 8 burpees onto plate Tnen.. 15min to complete solo! 3 deadlifts + 2 hang cleans + Jerk Max in 15 minutes – power or squat Then.., 10 min clock with partner 1 Mile run (200m interval each) Max dB…
Lat mini band walk 10-9-8-7-6-5-4-3-2-1 (R/L) – 2 Rounds 20 Walking lunges Bw 20 Glute bridge ups Then.., With A Partner. you go …I go… Amrap 12 alt 1:1 10 Burpees 15 Abmat sit-ups 25 Double unders Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build…
AMRAP 12 250m Row/200m run 15 wall balls 10 toes to bar Then.., Floor press Set 1: 12 reps :2neg Set 2: 10 reps Set 3: 8 reps Set 4: 6 reps Set 5: Max reps of 80% od set 4 Then…, 3 Sets 10 reps DB incline 3plates 45# immediatley 10 reps Db Jncline…
Set 1: 20 reps band asst Set 2: 10 reps BW or Band asst Set 3: 8 reps weighted or band asst Set 4: 8 reps weighted Set 5: 5 reps weighted into 5 BW into max reps band asst. Then.., AMRAP 7: 10 Cal Bike 50 Double Unders Rest 3min AMRAP 7: 15 Cal…
2 Rounds 20 Band pull aparts 10 Alt BW RDL 10 Downdog push up :30 HS hold or plank Then.., 27-21-15-9 reps Cal Bike Hang power clean 95/65 Then.., Strict press or Push press Set 1: 10 reps :2 neg Ser 2: 8 reps :2 neg Set 3: 6 rels :2 neg Set 4: 6…
