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
General Warm-up Then.., 16min. AMRAP: 5 Back Squats 135/95 (off the Rack) 10 DB’s Bent Over Rows 50/35 50 Double Unders Rest 1min. After Each Round Rest 4min. 16min. AMRAP: 8 Sumo DL High Pull 95/65 8/6 Cal Bike 8 Wall Balls 20/14 8/6 Cal Row/Ski/Run Then.., 3 Rounds 20 Alt V-Ups 30 Crossover crunches…
Thursday PUMP!??? EMOM x 35min: (5 Rounds) Min 1: 12/9 Cal Row (max :35 sec work) Min 2: 15 DB Bench Press 50/35 Min 3: 12/9 Cal Bike Min 4: Max DB Skull Crushers 25/15 Min 5: 60 Double Unders Min 6: Max BB Bicep Curls with 45/35+ bar Min 7: Rest Fun day today!…
Warm-up 5min Bike/Row/Ski/Run/Versa Then 3 Rounds 10 DB Suitcase DL e/s 20 Frog Pumps 10 Cossack Squats (total) Then.., 10 Back Rack Lunges (5 each leg) Immediately into; 10 Single leg deadlifts (10 on each leg) • Foot elevated behind you on a bench or box. Barbell or DB Start LIGHT and build. Rest :90…
Warm-up 30 Cal (build pace every 10cal) 15 Band Pull Aparts + 15 Banded Dislocates 30 Burpees Then.., Jerk Warm-up Then.., EMOM x 20min. Odd: 5 Push Jerks (Build off the floor) Even: 5 Weighted Pull-Ups or 2 Rope Climbs or 5 Muscle Ups *Scaling can just be regular pull-ups, banded pull-ups, or ring rows…
10min AMRAP 50 Double Unders :20 SL Glute Brigde e/s 18 Goblet Squats 53/35 :20 Reverse Plank 15 SA RKBS e/s :20 SA Tall Plank e/s 12 SA Half Kneeling Press e/s Then.., For time, 30min Cap!! 10-9-8-7-6-5-4-3-2-1 reps: Deadlift 225/155 Bench press 155/95 Clean 135/95- DB Clean 50/35
5:00 Row 5:00 Assault Bike 3:00 Row 3:00 Assault Bike 1:00 Row 1:00 Assault Bike Rest 2:00 x2 *Slightly increase pacing each decreasing interval Then.. 3 Rounds 1:00 Push up plank 1:00 Alt V-ups 1:00 Hollow body hold 1:00 DeadBug
Warm-up 3 Rounds :30Row/Bike/Ski/Versa/Run 15 BB Good Mornings 45/35 :30 Row/Bike/Ski/Versa/Run 15 OHS Squats 45/35/pvc :30 Row/Bike/Ski/Versa/Run 15 Russian Twist 1/1 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…
3 Rounds 1:00 (:20hard/:10easy) 20 Russian KBS 5 Half Kneeling Shoulder Cars e/s 15 Seated Banded Pull-Downs Then.., 0-15 min.. 3 Rounds: 500/400m Row 15 pull-ups 10 devil press 35/25s 15-30 min. 3 Rounds: 25/20 Cal bike 20 KB Sumo DL High Pull 53/35 10 dips (ring/bar or bench) *You may add a little weight…
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 3 Sets…
