AMRAP 7min 20 KBS 53/35 20 Abmat Sit-ups 20 Banded Pull-aparts 20 Split Squats 10 e/s Then.., 2x Clean Warm-up 5 Hang Muscle Clean 5 Tall Hang Power Clean 5 Push Press Then.., For Time: Run 400m/Row 500m/Bike 1.0/Ski 500m 5 Rounds: 12 Deadlifts 135/95 9 Hang Power Cleans 6 Push Press Run 400m/Row 500m/Bike…
Warm-up 30 Cals 5 Wall Climbs Walking Lunge Steps Down & Back 5 Wall Climbs / 5 Inch worms Then.., 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% *Build on feel if you dont have % 10:00 – 18:00…
2 Rounds 30 Banded Pull Aparts 10 DB High Pull e/s 50/35 15 Banded Lat pull downs :30 Ha Then.., DB Incline Bench Press Max Drop sets 3 Rounds Set 1- 70/50. -Dropset- Set 2- 50/35. -Dropset- Set 3- 35/25 Rest 2-3min Goal 15-20 reps each set!!! Then… 8 minute Up Ladder: 3 Hang Power…
General Warm-up Then.., Mamba Mentality!!! Mamba mentality means “just trying to get better every day.” It’s the “simplest form of just trying to get better at whatever you’re doing.” Kobe Bryant 8 Min. AMRAP: 8 Alt. DB Snatches 50/35 8 Burpees 8 Cal-R/B/S.Versa 81Ft. choose one Immediately into; 8 Min. AMRAP: 8 DBs Power Cleans…
Warm-up 3 Rounds 10 Cals 15 BB Good Mornings :20 Star Plank e/s 10 Alt Lizard stretch w/ push-up 1:00 Wall Sit Then.., Complete 4-5 Sets in 20min Bulgarian Splits Squats x 8r e/s Off Rack. Bar on your back. 8 on each leg… Your rear foot should be stable on a bench behind you….
General Warm-up Then.., Time Trial – Pick One – AQAP: 1 mile Assault Runner 2K Row or Ski Erg 5K Assault Bike (3.1) Get after it!!! Then.., Seated BB Military Press: Set 1: 15r Set 2: 15r Set 3: 12r Set 4: 10r Set 5: 8r Rest :90 between each set. Then.., Complete 5 Sets…
Warm-up Row/Ski 500m/Bike .5 1:00 Plank Hold 50 RKBS 53/35 Then..,, Clean Warm-up Then.., 10min. AMRAP: 5 Bench Press 135/95 5 Power Clean 135/95 Rest 3min 10min. AMRAP: 50 Double Unders/ SSDx15 10 Pull-Ups/5 MU/2 Rope Climbs Rest 3 min 10min. AMRAP: 10/8 Cal Bike/Run/Ski/Versa 15 GHDS / V-ups
3 Rounds 20 Cals/Rd2 15 cal/Rd3 10cal 15 Banded lateral walk e/s 20m Walking lunge 10 Inch Worm 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. Every set should feel like it has a little more in…
General Warm-up Then.., Complete for time. 1000-750-500-250m. Row/Ski/Run 100-75-50-25. Double unders 25-15-10-5. Burpees Then.., 5min. AMRAP: 5 Barbell Sit-Ups 5 Reverse Sit-Ups (still holding the bar) *Reverse Sit-Up: Holding the bar in the finished bench position (lying on your back) — Bring your knees to chest and shoot your feet straight up. Tail bone needs…
General Warm-up Then.., 3 Rounds: 1min. Pull-Ups 1min. KBS 53/35 1min. Box Jumps 1min. Push-Ups 1min. Assault Bike Cals 1min. Rest Then immediately into; 3 Rounds: 1min. of Russian Twists 25/15 1min. of Row Cals 1min. of Slam Balls 30/20 1min. of Plank (on your hands) 1min. of Thrusters with 45/35lb Bar 1min. Rest
