Lower Circuit 4 Sets 1. 10 Box jumps / step downs 2. 10 Barbell Reverse Lunges Rest 1-2 Minutes Between Sets. Then…. 4 Super Sets 10 Double Kettlebell Deadlifts 10 Goblet Squats 50m Sled drag Steps. Rest Then… 4 Super Sets 10 Bent Over Barbell Row 10 Kettlebell High Pull 15/12 Ski or Row Rest…
3x 10-12 Inverted Rows 10-12 Deficit Push-Ups @ 31×1 Tempo :20 Hollow Rocks :20 Arch Rocks :20 Hollow Rocks Then… Every 6:00 for 30:00 18/14 Cal Row 8-10 Bench Press 155/105 18/14 Cal Bike 8-10 Clean and Jerks 155/105
Squat Volume Sets: Every 2-3 Minutes 10-8-6-4 Back Squats Load Goals: 40%-50%-60%-70% of IRM Then 10:00 EMOM 2 Back Squats @ 75% of IRM Then.. 15 Rounds For Time: 1 Double DB Hang Power Clean 2 Double DB Snatches 3 Double DB Push Press 4 Burpees
30 rounds: 6 Cal Bike 6 DB Deadlifts 70/50 6 Wall Balls – 35min Make sure both sides of those dumbbells touch the ground on every rep. No tilting them and shortening the movement! GodSpeed!
Min. 1) 5 Power Clean and Jerk Min. 2) 15/12 Cal Bike Min. 3) 15 Toes-To-Bar Min. 4) 60 Double Unders Then… For Quality: 10-9-8-7-6-5-4-3-2-1 Strict Chin-Ups Strict Handstand Push-Ups
8 Rounds For Quality and time 15 Farmer Hold Walking Lunges @ 35/25 3 Front Squat @ 65% – from the ground *Each set of each movement must be completed unbroken Then…. 12:00 AMRAP 3 Wall Walks 9 Toes to Bar 12 Alt Dumbbell
Conditioning 4 Sets 8:00 AMRAP 24/18 Cal Bike 12 Shuttle Runs 24/18 Cal Row 12 Burpees Rest 1:40 b/t sets *Pick-Up where you left off in AMRAP
8 Rounds For Quality and time (Week 3/3) 15 DB Bench Press @ 35/25 3 Strict Press @ 65% – from the ground *Each set of each movement must be completed unbroken Then…. 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of Rowing for Max Calories 1min. Rest
