30 Cals 20 H.R. Push-ups 10 SA DB suitcase Deadlifts 50/35 e/s 20 Glute Bridge ups 10 SA DB Up right Row. e/s Then.., Snatch/Clean Warm-up 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…
2 Rounds ( Rd1 easy/Rd2 hard) 2:00 Bike/Run 2:00 Row/Ski/Versa Then… 3 Rounds 20 Air Squats 10 Ring Rows/5 Strict PU/2 RC 5 Inch Worms w/push-up Then.., In a 20min Window. Complete as many rounds. 5 Front Squats (clean from the ground) with a 30X0 tempo. Immediately into; 5 Bench Press with a 30X0 tempo….
30:00 Flow 1000m row 100 single unders 10 alternating single arm devils press (35/20) 1 mile bike Then.., 3 Rounds 1:00 Plank 1:00 Alt V-ups 1:00 Side plank R 1:00 Alt V-ups 1:00 Side Planks L 1:00 Al V-ups rest 1:00
3 Rounds 200m Run 15 BB Good Morning 45/35 :45 Bike 15 BB Thruster 45/35 :45 Row 15 AB sit-ups Then.., Back Squat 20 Reps @70-75% of 1RM *You can not put the bar back on the rack. Each rep should need about 2-3 breathes at the top. if you can just bang them out,…
Warm-up 3 Rounds 1:00 Easy 30sec Star Plank R 30sec Star Plank L 30sec Hollow Body Hold Then With a Partner 50/40 cal bike 100 DU total (100 Single each) 50 HSPU/H.R. Push-ups Amrap Bar Muscle Ups/Rope Climbs/Pullups…choose one *12min Cap Then.., Snatch Warm-up Then.., 2-3 sets of: 3 Muscle Snatch + 3 Tall Snatches…
Dynamic 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.., Superset these 3 movements: Seated DB Military Press: 10reps@ 40X0 tempo Upright Barbell Row: 10 Reps Bent Over DB Lateral Raises 10 reps (no tempo needed) * Rest…
Warm-up :45 Row/Bike/Run/Versa 12 Banded Lateral Walk e/s 20 Banded Glute Bigde ups 30 Flutter Kicks total Then…, 30min. Running Clock: 10 Alt. Back Rack Lunges (Heavy As Possible) 5 each leg immediately into; 10 BB Single Leg RDL (Heavy As Possible) 5 each leg immediately into; 12/9 Cal Assualt Bike Sprint Rest 90sec. Then..,…
General Warm-up Then.., 5 sets @ High Effort/Repeatable 0:30 Burpees 0:30 rest 0:30 Alt DB Snatch 0:30 rest 0:30 Row/Bike/Ski/Versa/Run 0:30 rest Then.., Clean Warm-up Then.., 0:00 – 5:00 – Every 1:00 x 5 sets: 1 Clean Deadlift + 1 Hang Muscle Clean + 1 Muscle Clean Start light and use this as warm-up and…
2 Rounds ( Rd1 easy/Rd2 hard) 2:00 Bike 2:00 Row Then… 3 Rounds 20 Air Squats 10 Ring Rows/2 RC 5 Inch Worms w/push-up Then.., Complete 6-8 Sets of; Front Squats x 5rep @30×0 Immediately into; DB Bench Press/Floor Press 10-15reps @30×0 50/35+ Rest 90sec. *Goal is to go heavy here. You can climb a…
30 Cals 3 sets 8 DB External Rotations / arm 8 Single Arm Upright Row 30sec Sorenson Hold / Superman Hold Complete 10 Sets of; Push Press 10reps with a 40X0 tempo Superset.., DB Lateral Raises 10rep (no tempo needed) Superset.., DB Shrugs: 10reps (no tempo needed) * Rest 2min. Then.., Complete 10 sets of;…
