10min. AMRAP: 30-20-10-20-30 Russin KB Swings 70/53 DB Russian Twists 35/25 Sit-Ups (anchored) *You will not finish this, but get as far as you can. *Left + Right = 1 on Twists *Feet will be anchored under DB handle or around KB Then.., Every 4min. x 4 Rounds: 500m/400m Row “Buy in” then; Round 1:…
6:00 Clock 20 Jumping jacks 5 push up down dog 20 Mountain climbers 5 Inch worm 20 High knees 5 half burpees Then.., 100 Big arm circles e/w Then.., Seated BB Military Press: Set 1: 15r Set 2: 15r Set 3: 12r Set 4: 10r Set 5: 8r Then.. 10 Rounds: 200m Run 7 Pull-Ups…
5min Clock w/EB 20 Jumping Jacks 20 Mountain climbers 20 Russian twist 1/2 8 EB muscle Snatches 8 EB front squats Then.., Start light and start to CLIMB! EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 2 Hang Power Snatch immediately into; EMOM x 5min. 3 Hang Power Cleans EMOM x 5min. 2…
5:00 Clock 30 Jumping jacks 30 Flutter kicks 10 Alt BW RDL Then.., Every 7min. x 5 rounds: 15/12 Cal Bike sc 12/9 15/12 Cal Row 200m Run 15 Toes-To-Bar/reverse sit ups 10 SDHP 95/65 LONG breather today! Try to finish each round as fast as possible and rest the remainder of the time. Rx…
3 Rounds 1:00 R/B/S 15/15 Lat band walk 10 EB Thruster 1:00 Plank Then.., 6 Sets 18/15 Pull ups. sc banded. rx C2b 12 Burpee box jumps 6 Thruster 115/80 rest 2-3min between sets then.., 3:00 easy bike
5:00 Clock 30 Jumping jacks 10 Alt Cossack squats 10 ring rows 5 Pushup Down dog Then.., 5 Rounds Cap 25min 20 Russian swings 50/35 25 Ab mat sit ups 30/20 Cals Bike Then.., Bench press Set 1: 25 reps very light Set 2: 15 3/4 range reps. stop just before arms lock out. Set…
3 rounds 1:00 plank :30 side plank e/s 30 Flutter kicks Then.., Clean warm up Then.., Every 4min. x 5 Rounds: 20min cap 200m Run 200m Row 5 Power Clean + Jerks – build Remember that this is sets of 5, so it’s not going to be super heavy. Try and work on your touch…
6:00-8:00 Clock 100m run 10 Jumping air squats 10 jumping lunges or walking 5 half burpees – video 8min. EMOM: Min. 1) 5 Front squats light Min. 2) 10 Kipping swings + 10sec. Hang Min. 3) 10/7 Cal Assault Bike Min. 4) 10 American KB Swings 53/35 Then.., 28min. EMOM: Min. 1) 5 Front Squats…
2 Rounds 10/10 Big Arm cirles 20 walk lunges steps 10/10 SL glute bridge ups Then.., 2 Rounds 10 DB High pulls w/:3 pause on top :20 HS hold or Plank 10 DB Arnold press :3 Neg Then.., Push Press Set 1: 12 reps 70-80% Set 2: 12 reps Set 3: 12 reps Set 4:…
50-40-30-20-10 Ab-Mat Sit-Ups 25-20-15-10-5 Bike Calories *200m Run + 100m KB/DB Farmers Carry 53/35 After Each Round RX+: 70/53 Farmers Carry
