Elevated Plank x 1:00 Reverse Plank x :30 Elevated? Superman Hold x 1:00 Passive Hang x :20 or SA :10-:15 Star Plank :30 e/s Then.., For Time: 800m Run 5 Rounds 7 Thrusters 95/65 Or DB 50/35 7 Pull-ups. RR 7 Burpees 800m Run 5 Rounds 7 Thrusters 95/66 or DB 50/35 7 Pull-ups. RR…
9min AMRAP Straight Arm Plank Hold :40 (:20/:20) 20 Mountain Climbers toal 30sec Glute Bridge Hold 2 Wall Walks. / WW on Bench 100m Run Then.., Clean Warm-up Then.., 2 Rounds: 4min. EMOM: 12/9 Cal Bike,Row,Ski immediately into; 4min. EMOM: 10 Hang Power Cleans 135/95 immediately into; 4min. EMOM: 10 Toes-To-Bar/Knee raises/situps 4min. EMOM: immediately…
4 Sets 25 Banded Leg Curls 10m Skater Band Walk 10 Scap Pull 15 GHD situps Then.., 5 Rds 2:00 Bike/Versa 1:00 RKC Plank 2:00 Row/Ski 1:00 0:20-0:30/side Single Leg Glute Bridge Then.. Rom Wod
3 rounds: 15 min. cap 200m run 30 Russian Swings 70/53 200m run 15 Toes to bar/situps Then.., 21min. EMOM: Min 1.) 10 DB Bench Press 50/30 Min 2.) 10 Back Squats 135/95 Min 3.) 12/9 Cal Bike Then.., 3 sets of: Weighted Planks 1min. on x 1min. off
General Warm-up Then.., For Time 12min Cap 100 Double unders/200s 800m Run 70/50 Cal Row Then.., 2 Sets: 3 Rounds of: 18 Push ups 9 Pull-up Rx+ C2B. 6 Thruster 115/80 Rest 4:00 between sets Then.., Complete 4 sets NFT Seat DB Alt Curls x 12 reps Banded Kneeling Crunches x 20 reps
General Warm-up Then.., 35 min to finish… 3 Rounds 50 Russian Swings 53/35 20 DB Box Step Overs 35/20s 400m Single Arm Farmer Carry l53/35 3 Rounds 50 Slam Balls 30/20 20 BB Lateral Lunges 400m Single Arm Farmer Carry 53/35 *You must complete a 20/15 cal “buy in” before each section! Start with the…
2:00 Bike/Row/Ski/Versa 40 Mountain Climbers (T) 20 Scorpions (T) 20 Alt Walking Lunge Steps 20 Squat Jump Downs 20 Muscle Snatch, 45/35 10 Hang Power Snatch, 45/35 10 Hang Power Cleans, 45/35 Then.., EMOM x 5min. 3 Hang Power Snatch BOF EMOM x 5min. 2 Hang Power Snatch immediately into; EMOM x 5min. 3 Hang…
General Warm-up A Then.., 12min AMRAP 400m/350m Row 400m Run Then.., Back Squat 32X1; 5,5,4,4; rest 2-3mins (strict tempo – build slightly from last week’s loads) Then.., Complete 6-8 Sets 5 Pull-ups/ C2B 7 Clapping Push Ups 9/7 Cal Bike rest 15sec 20 Double Unders 6 T2B/Leg Raises 6 BJSD rest 90sec *note times /…
General Warm-up Then.., 5 Sets of: 2:00 10 Alt DB Snatch 50/35 10 Burpees rest 0:60 2:00 Max Cals Bike/Row/Ski/Versa Then.,, EMOM x 8min Squat Clean 2 TnG reps (Building) Then.., Sumo Deadlift 5,5,4,4 @ 3111. (3sec decent)
6 rds 1:00 Bike 1:00 0:30 Wall Sit, 0:30 Plank 1:00 Row 1:00 0:20 on, 0:10 off, 0:20 on Glute Bridge Hold 1:00 Single Unders Then.., RomWod
