Dynamic Warm-up Then.., 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.., Back Squat Warmp-up Set 1: 15 reps light Set 2: 8 reps at 50% Then.., 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 6 @ 70%…
40min Flow 12 Reverse Bench press :3neg 12 Windshield wipers 30 Glute Bridge feet elevated 12 DB Death walk 20 Cal 20sec Star Plank / side 30sec Hollow Flutter Kick Happy Birthday Mel?
General Warm-up Then.., Teams of 2: Only 1 person works at a time: 3000m Row (Switch every 250m) 200 Double Unders (each) 100 Burpees 100 Jerks Time CAP: 35min.
Warm-up 30 Cal 20 Cossack Squats 20 PVC Dislocates 20 Banded Pull Aparts Then.., OHS or Front Squat 8 x 8 *Rest :30 Between sets. Only :30 rest after each set *50-60% *:3 Neg Then.., Complete 8 Sets Sumo Deadlift High Pull x 8reps Build Superset with.., DB Bulgairan Split Squat x 8r e/s *Rest…
1:00 Plank 1:00 Alt V-Up 1:00 Side Plank R 1:00 Alt V-Up 1:00 Side Plank L 1:00 Alt V-up Then.., For time: 1000m Row/1 Mile Assault Bike 50 Single Arm DB Push Press 50/35 (25ea arm) 1 Mile Assault Bike/1000m Row 50 Slam Balls 30/20 150 Double Unders/300s 50 Single Arm DB Push Press 50/35…
Warm-up 2 Rounds 20 Cal 100 Single unders 5 Inch worm 20 Walking Lunges Then.., 3 sets: 8-10 Wall Ball 30/20 8-12 Pullups/Banded Pullups. RX+ Strict 8-10 Wall Balls 30/20 0:60-0:90 rest *All unbroken reps* Then.., Deadlift. All reps have a :3 neg Set 1: 15 reps Set 2: 12 reps Set 3: 10 reps…
General Warm-up- Quick Then.., EMOM x 8min O: HSPU x 5-10 / HShold :20-:30 /HS walk practice. / 2-3 Wall Climbs E: Rope Climb / Sit to climb x 1-2r Then.., Get as far as possible in 35min… 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Bench Press 135/95 or DB Floor Press 50/35 Cal Row-only!! American KB Swings 53/35 -RKBS 88/70…
General Warm-up Then.., 30 Cals /Last 10 hard) 3 Rounds 5 Inch worms w/push-up 20 Banded lateral walk e/s 10 90/90 Hip flow total Then.., Clean Warm-up -10 FS -5 Tall HSC Then.., 28min. EMOM: Min. 1) 3 Back Squats @50-60% of 1RM Min. 2) 3 Squat Cleans (Build) 1.1.1 Min. 3) 12 Toes to…
30 Cals 100 Band pull aparts 100 Band Face pulls Then.., Reverse Grip Bench Press Set 1: 15r Set 2: 12r :3neg Set 3: 10r :3 neg Set 4: 8r :3neg Set 5: 8r :3neg Then.., Double KB Clean and Jerk 5-8s x 8r 50/35 rest :30 between sets Then.., Complete 3 Sets: Standing Banded…
General Warm-up Then.., 3 Rounds: 20/14 Cal Bike 20 SDHP’s 95/65 Immediately into; 100 Sit-ups/V-ups/Reverse situps/GHD 3 Rounds: 20/14 Cal Row 20 DBs Walking Lunges 50/35s Immediately into; 100 Sit-ups/V-ups/Plate Reverse situps 3 Rounds: 20/14 Cal Ski/Run/Versa 250 DB Step Ups 50/35
