General Warm-up Then.., Back Rack Lunge (off Rack) 8 Reps on each leg. Put your front foot on a 35lb. plate for a slight deficit. *SUPERSET with 20 Russian Twists with the heaviest DB possible. Left + Right = 1 Rep. 50/30lb+ Then.., Complete 5x Max Glute Bridge DB Floor Press 50/35+ immediately into; DB…
General Warm-up B Then.., Snatch Warm-up Then.., EMOM x 10MIN @ 65% Slow Snatch pull + Hang snatch + OHS Scale: Slow Sn Pull + Muscle Sn + Pwr Sn Then.., Every 5min. x 5 Rounds: 400m Run 15 Wall Balls 20/14 5 Power Cleans As heavy as possible RX+ 30/20. You may climb, but…
General Warm-up B Then.., EMOM x 10min. Odd: 15/12 Cal Row Even: 60 Double Unders Then.., Front Squat; 11X1; 6-8 X 3; Rest 2:00 * Aiming for very fast and explosive reps. The load woth this tempo means very little. move weight with Speed!! Then.., 20min. Window: 6-8 Push Press (TOTF Heavy as possible) 15…
General Warm-up A Then.., 10min Amrap: 100m Sprint (Yellow pole) 10/7 Pull-ups / RR 100m Sprint 10 Burpees / UpDowns :30 rest Then.., Every 3min. x 7 Rounds: 6 Bench Press (Build) 3 Deadlifts (Build) Then.., 10min Amrap: 100m Sprint (Yellow pole) 10/7 Pull-ups / RR 100m Sprint 10 Burpees / UpDowns :30 rest Big…
General Warm-up Then., Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Toes-To-Bar 200m run * When you finish, go back through AGAIN with 12/9 Cals…
General Warm-up Then.., 3 Rounds for time of: 40 Calories, Assault Bike 20 Clean & Jerks 135/95 3 Rounds for time of: 400m run (200m intervals) 20 Snatches 135/95 3 Rounds for time of: 40 Deadlifts 135/95 20 HSPU No rest in between. 35min Time CAP… At 35 you are DONE. Only 1 person works…
General Warm-up Then.., 9min Cap 21 Cals 21 Air Squats 200m Run 15 Cal 15 Air Squats 200m Run 9 Cals 9 Air Squats *With Vest Then.., Clean Warm-up Then…, 12min Clock Power Clean + Hang Cluster (Build) Then.., 800m run with (2) 50/35lb DBs immediately into; 800m run with (1) 50/35lb DB immediately into;…
General Warm-up 3-4 Sets of: 16/12 Cal Row 16 Single Arm Russian KBS 70/53+ 8/8 12 DB SA Push Press 50/35 6/6 :30 Weighted Hollow Body Hold rest :60 Then.., Complete 5 Sets Heavy Sled Drag (Backwards) – Down & Back Then.., 4 Sets of: 2 Hang Muscle Snatch Above Knee + 2 Hang Muscle…
General Warm-up A Then.., 4 Rounds: 90sec. of Max Bench Press 135/75 31X1 1min Rest 90sec. of Max Wall Balls 20/14 1min Rest 90sec. of Max Deadlifts 225/155 31X1 1min Rest 90sec. of Max Cals Run/Ski/Versa/Bike/Row 1min Rest Total time is 40min Then.., 100 DB Russian Twist 1/2 count 100 Love Taps
General Warm-up Then.., With a partner Complete AFAP… 1k row (alt every 200) 1k run (alt every 200) 100 AkB swings 70/53 Then…, Complete 3 sets of: Front Squat; 11X1; 8-10 superset Weighted Wall sit :30 53/35 Rest 2:00 Then.., Complete 6 Sets of: Bike 12/9 Cals 9 Dips 2 Rope Climb *Scale: 5 Banded…
