Dynamic warm-up Then.., As Many Rounds and Reps As Possible in 20 minutes: Teams of two: 12/9 Calorie row Shuttle Sprint 20’/20’ 40’/40’. (Inside) 10/7 Calorie bike Do the entire round then switch partners Then.., 10-9-8-7-6-5-4-3-2-1 Single Arm Bench Press/Floor Press (right) Bent Over Row (right) Single Arm Bench Press (left) Bent Over Row (right)…
General Warm-up Then.., 15:00 Amrap Ski/Row 400m/Runner 300m 10 Alt Walking Lunge Steps 15 Russian KBS 53/35 1 Wall Climb w/ :20 Hold 10 Cossack Squats Rest 3:00 15:00 Amrap Versa 100ft/Bike 1.0 20 Wtd Ab Mat Sit-ups 20/14/GHDS 10 Perfect Push-ups w/ :30 Plank Hold 14 Box Step Ups, 20” 30 Hollow Rocks Then..,…
Deload week. The goal of deload week is to back off of from regular training which has been very rigorous and just focus on moving and blood flow. The next training phase is a “two week testing phase.” During the two week testing phase we will establish “1RM” lifts to have a foundation for the…
Hero Wod “Bradley” Style 20 rounds: 10/8 Cal Assault Bike Sprint 5 pull-ups 10/8 Cal Assault Bike Sprint 5 burpees *Wear a vest *You do a round, I do a round style *You only get to rest as long as it takes your partner to do a round! *Can you finish all 20 rounds in…
General Warm-up Then.., 10min. to finish… 50-40-30-20-10 Russian Twists with 5lb. plate 10-10-10-10-10 Toes-To-Bar 10-10-10-10-10 Sit-Ups Then.., Strict Press Set 1: 10 reps 2sec neg Set 2: 8 reps 2sec neg Set 3: 6 reps 2sec neg Set 4: 5 reps 2sec neg Then… Complete 3-4 Sets; 20 Cals 15 SA DB Bench Press e/s…
3 Sets of; 40m Double Kettlebell Rack Carry 20 Banded Lat walk 10m e/s 15 Scapular Push Ups Then.., Complete 4-5 sets of; 300m Row 12 Box Jump Step Down 24/20 15 KBS 53/35+ rest 60sec .3 mile Bike 15 KB SDHP 16 Walking Lunges rest 60sec Then.., 4 Sets NFT 6-10 BB Hip Thrust…
3 Rounds- Moderate Pace 2:00 Row/Ski/Versa/Air Runner. 2:00 Bike -Then- 3 Rounds of: 20 Air Squats 10 Ring Rows 5 Inchworms -Then- 3 Rounds :20 Passive Hang :30 Wall Sit :40 Hollow body Hold Then.., For time, partitioned any way: 40 muscle-ups/Pull-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time…
General Warm-up Then.., 2 Rounds: 4 min Rowing for Max Cals Tabata :20 hard/:10 rest 1 min rest 4 min AMRAP: 10 Muscle Sn 75/55 10 Back Rack Lunges 1 min rest 4 min Biking for Max Cals Tabata :20 hard/:10 rest 1 min rest 4 min AMRAP: 10 Muscle cleans 10 Push Press 1…
Genral Warm-up Then.., 2 Rounds: 2min. of Plank on your hands Can you hold it the whole time!? 2min. AMRAP: Max Cals on the Rower 2min. AMRAP: Max DB Thrusters 50/35s 2min. AMRAP: Max Cals on the Ski/Versa/Run 2min. AMRAP: Max Devil Press 50/35s 2min. AMRAP: Max Cals on the Assault Bike *I don’t care…
General Warm-up Then.., EMOM x 10:00 O: L-Sit Hold :20-:30 Parallet bars/rings/bench E: FLR :30 + :20 90/90 Hip Flow Then.., Every 2:00 x 5 sets: 3 Pause Front Squats Warm-up as needed. Pause in the bottom of the Squat for 3seconds. Every 2:00 x 5 sets: 3 Pause Back Squats Pause in the bottom…
