Amrap 12min: 200m row/ski 12 KBS 9 Burpees 6 Toes to bar/Knee raises/situps Then.., Rear elevated split jumps 3 x 10 Then.., Complete 5 sets: 12 Back squats :3neg immediately into 20 Narrow stance DB/KB goblet 3/4 squats frkm the bottomwith heels elevated Then.., Complete 4 Sets: 8 Sumo deadlift :3 neg. 60% Then.., 21-15-9…
5:00 clock 20 Jumping jacks 10 Shoukder taps 10 Walking lunges steps Then.. Tabata mobilty :20 on /:10 rest x 8 Alt Lizard Seated straddle stretch center reach *alt Then.. “I Go, You Go” style” 30 Rounds For Time: 9/7 Cal Assault Bike 6 Pull-Ups/ 1-3 muscle ups 3 Devil Press *15 Rounds EACH *Time…
Every 3:00 x 3 sets: 9min Choose 1: 500/400m Row/Ski Or 400m Run Or .8/.6 Assault Bike * High Effort /Sustainable!! Then.., Plyo Box steps up 3×10 rest :30 Then.., 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Back Squats Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps….
Bike 5min 100 Flutter kicks 1/1 Then.., Close grip bench press Set 1: 20 Reps light Set 2: 1 Half rep from bottom into 1 full rep. 8 times thru. 16 reps Set 3: repeat set 2 Set 4: 12 Reps heavy Set 5: 5 Rounds 1 min. Cal Row 15/12 1 min. DB Incline…
6:00 Clock Empty bar 5 Down and up 5 Elbows high and outside 5 Muscle snatch 5 Snatch grip press behimd the neck 5 Cal Then.., EMOM x 5min. 12/9 Cal Row EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 12/9 Cal Row EMOM x 5min. 3 Hang Power Clean + Jerk Then…….
Warm-up 3:00 bike/row – 2 Rounds 10 Alt BW Rdl 20 Alt Mini band lateral steps 1:00 Plank Hold Then… complete 3 sets Rear foot elevated Split Jumps- video 10 reps each side. Use bench/box – perform 10 reps before switching sides Then.., Deadlift. every 2min 0-2: 15 reps at 50% 2-4: 10 reps at…
:30 straddle center :30 straddle right :30 straddle left :30 groin stretch – :30 Windmill tow touches :30 Cossack stretch :30 Wall sit R :30 Wall sit L Then.., complete for time. 12min cap 27-21-15-9 Calories KBS Sit ups rest 5min Then.., Back Squat Warmp-up Set 1: 15 reps light Set 2: 8 reps at…
20 min AMRAP: 25/20 Cal Bike 25 DB Push Press 50/35s 25/20 Cal Row 25 Barbell Sumo Deadlift High Pulls 95/65lb 75 Double Unders Rest 5min. Triceps: 5min. of pvc tricep press down Biceps: 5min. of Barbell Bicep Curls *Just need the barbell today. Definitely do not need anymore weight than that. Abs: 5min. of…
3:00 Bike 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) AMRAP 12 250m Row 10 Toes to Bar 10 Push-ups Then.., 3 Rounds. (All Singles) 4 Squat cleans 55-65% 3 Squat cleans 65%-75% 2 Squat cleans 75%-85% rest 2min Then.., 3 rounds: 1 min of Single Leg RDL’s with 1 DB (right)…
30:00 (Easy Effort) Row 200m 20 Mountain Climbers 1/1 Jog 200m 20 Double Unders 20 RKBS, 53/35# Bike .3 20 russian twist 1/1 Then…, 4 sets 30 weighted Glute bridges (light) 30 Banded Monster walk 15/15
