V-Day Special General Warm-up Then.., Every 1:30 x 6 sets: 30 Double-unders/ S.S.D x10 /Rx+ 50Dus 15 Wall Balls 20/14 10 Toes-to-bar/hanging knee raises Then.., Weighted Bench Dips video -with feet elevated- Set 1: 20reps BW Set 2: 12reps 45/25 plate Set 3: 10resp 45/25+ Set 4: 3 Drop Sets (10 heavy/10 lighter/10 lighter) No…
General Warm-up Tnen.., For time: 100 Squats 90 Calories 80 Push-ups 70 Calories 60 Push Press 95/65lb 50 Calories 40 Alt V-Sit-Ups /GHD 30 Calories 20 Burpees 10 Calories *you can pick whatever you want to use for the calories ? 35min Cap
General Warm-up Then.., 4 Sets. Increase Pace for each set. 10 Dumbbell Thrusters 50/35 rest 15sec 10 Dumbbell Burpees 50/35 rest 15sec 1-3 BMU/ Box MU. Or 10 Bench Dips feet elevated rest 15sec Bike/Row/Ski/Versa/Run 60sec rest 2mins -walk *Every set increase the number of Calories you get on the Bike and increase the speed…
10min AMRAP 30 Band Pull Aparts 20 RKBS 53/35 10 SA DB Aronld Press 5 e/s :30 Hollow Body Hold Then.., Every 3min. x 7 Rounds: 6 Bench Press ..Build 3 Deadlifts ..Build Then.., Snatch Warm-up 5 x Hang Tall Power Snatch * Then.., For Time. 12min cap 50/40 Cal Bike 50 Hang Power Snatch…
2 Rounds :45 Bike 10 OHS empty bar :45 Row 10 Back Squats. EB :45 Run/Ski/Versa 10 Clean and Jerk. EB Then.. Back Squat 0:00 – 10:00 – Every 2:30 x 4 sets 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 90% *No percentages…. Build on feel 11:00 – 19:00 – Every…
General Warm-up Then.., AMRAP 3min 7 Wall Ball 13 Ab mat sit-up rest 1min AMRAP 3min 7 Wall Ball 13 Ab mat situps rest 1min AMRAP 3min 7 Wall Ball 14 Ab mat situps * Move fast. All unbroken. Then.., BB Floor Press. Build 1: 15r :3neg 2: 15r 3: 12r 4: 10r 5: 8r…
Fun chipper today! 100 Double Unders/ S.S.Dx30 90 Air Squats 80 Sit-ups 70 Alt. Hang DB Snatches 50/35 60 Push-UPs 50 Toes 2 Bar / Scale:Weighted Knee raises 40 Alt Renegade Rows (20ea arm) 50/35 30 DB Russian Twists 45/35lb. (L+R = 1rep) 20 Burpee Pull-ups 100 Double Unders / S.S.Dux30 Then.., 3 Rounds 25…
Warm-up 30 Cal (Last 10 hard) 20 Iron Cross total 20 Scorpions total 20 Cossack Squats total Clean Warm-up Front squat Tall HSC Then.., Squat Clean Ladder: 1 Squat Clean at 50% every 30 seconds x 5 Rounds Rest 1min. and change weights 1 Squat Clean at 55% every 30 seconds x 5 Rounds Rest…
General Warm-up Then.., For Time: 90 Calories 80 Russian KB Swings 70/53 70 Calories 60 Overhead lunges with 55/35lb plate 50 Calories 40 BB Reverse Sit-ups 30 Calories 20 Devil Press with 35/20lb DBs I just want today to be a fun long breather. You can choose any piece of cardio you want for the…
General Warm-up Then.., 4 Sets of Bike .4 Miles/Versa 100ft/Row300m 9 Ring Dip/ Bar Dip/Bench dip (video) 7 TTB or Hanging straight leg raises – video 5 Deck Squats – video 3 Burpees 1 Bar Muscle Up/ Box Muscle up rest 60sec between Then.., Close Grip Bench Press Set 1: 15 light reps Set 2;…
