3 Min on any machine then… – 2 Rounds Monster Band Kick Back x 10 each leg Banded Lat walk x 12 Pause Front Squat with Empty BB x 3 BB Strict Press x 5 single Leg Hops/each leg x 10 Then… Squat Maintenance (Week 3 of 4) 3 warm-up sets before hitting 60-70% Every…
1 Round 1:00 Row 10 Burpees 1:00 Bike 10 Barbell Strict press 10 Barbell Bent Over Rows 18:00 AMRAP Buy In – 5 Rounds 1:00 Wall Sit 20 Hand Release Pushups – In remaining time – AMRAP Cal Row – 2:00 Rest 18:00 AMRAP Buy In – 5 Rounds 1:00 High Plank 20 Alternating Gorilla…
2 Rounds 8 Banded Good Mornings 6/6 Curtsey Lunges 100m Run :30 Bike 10 Hollow Rocks Then… Every 2:00 x 6 Sets (3 Each) Odd Sets 10-12 DB RDL’s 15 Banded Pull Throughs Even Sets 6/6 Farmer Hold Step Back Lunges (Heavy) 20 Goblet Hold Heels Elevated No Lockout Squats Them… Every 3:00 x 5…
3 Rounds 5 Pushups 10 Banded pull aparts 15 Single Unders :20 Bike In 12:00 Complete 3-5 Sets For Quality 15-18 DB Bench Press 3 Pullup Negatives – ::03-:05 Hold to Start. Use a band if needed. 10/10 DB Hammer Curls -10 first on right hand then 10 left hand Then… Every 2:30 x 5…
2:00 row 50 Band pull aparts Then… 6:00 AMRAP 5 Hang Muscle Snatch 5 Snatch grip push press 5 Snatch Grip RDL 5/5 Step Back Lunges Then… 10:00 EMOM (Week 3 of 4) Sets 1-4 1 Snatch Pull + 2 Hang snatch ( power/squat) – Sets 5-7 1 Snatch Pull + 2 Low Hang Snatch…
4 Rounds For Time: 40/32 Cal Bike/Row/ski or 400m run 30 Alt Box Step Ups (Bodyweight) 25 Russian Kettlebell swings to eye level (53/35) 20 Single Leg Alt V-Ups 15 Burpees 100m Farmers Carry (AHAP but something you can make 100m unbroken every time) **Rest 1 Min between rounds
6:00 EMOM 1) 8-10 DB OH Tricep Ext 2) 6-12 Diamond Pushups – Directly Into – 6:00 EMOM 1) 3-5 Lying Leg Lowers 2) 20 Plate Russian Twists Then.. 6 x 2:00 Work / :30 Rest (3 Sets Each) Odd Sets 200m Run (hareffort) AMRAP Burpee Pullups Even Sets 250/200m Row (hard. Effort) AMRAP Max…
2 Rounds 7/5 Cal Bike 15 Banded Good Mornings 5 Scap Pullups 15 Single Unders Then.. Squat Maintenance (Week 2 of 4) Every 2:15 x 4 Sets 3 Tempo Front Squats (:05 Negative) 7 Back Squats *Perform at 55-65% of 1 RM Front Squat Then… On 0:00 For Time: (8:00 Cap) 21-15-9 Front Squats 135/95…
1 Round 200m Run 10 Air Squats 20 High Plank Shoulder Taps 10 Curtsey Lunges Then… 9:00 EMOM 1) :40 Wall Sit 2) :40 HS Hold 3) :40 Front Plank *Scale HS Hold to a 45# plate overhead hold or wall walk into a hs hold as inverted as possible On the wall sit, find…
4:00 AMRAP 6 Air Squats 5 Snatch Grip Push Press 4 Squat jumps :30 Row Then.. Snatch warm up Then. 10:00 EMOM (Week 2 of 4) Sets 1-4 1 Snatch Pull + 2 High Hang Snatch – Then.. 5-7min 1 Snatch Pull + 2 Hang Snatch – Then… 8-10min 1 Snatch Pull + 1 Low…
