General Warm-up EMOM x 10min. Odd: 15/12 Cal Row Even: 60 Double Unders Then.., Complete 5 sets Push Press – 5.4.3.2.1RM(BOF) Superset.., DB SL RDL 6-8 reps e/s Then.., 3 Rounds For Time: 10 Clean and Jerks 135/95 400m Run 2 Rope Climbs 15 Burpees Goal: Sub 15min Extra 5min. AMRAP: 5 BB or DB…
General Warm-up Then.., Snatch Warm-up Then.., EMOM x 10MIN @ 65% Slow Snatch pull + Hang snatch + OHS Scale: Slow Sn Pull + Muscle Sn + Pwr Sn Then.., Find Heavy Double In 5 Sets :2 Pause (Bottom) Front Squat Build Superset w/…, Heavy Sled Pull (Forward) – Down & Back = 1 Set…
General Warm-up Then.,, 4 sets Bench Press x 4 reps 21X1(pause at chest) superset…, DB Bent Over Row 8-10 Reps 50/35+ Then…, 9min AMRAP 5 KBS 7 HSPU / Push-ups 9 Weighted SA Box Step-ups /Pistols 2min 9min AMRAP 7 Deadlifts 185/135 14 Wall Balls 20/14 21 Dooble unders 2min 9min AMRAP 200m Run 7…
15:00 Banded Good mornings x 10 Glute Brige x 15 Walking Lunges x 20 SL V-ups x 30 Then.., 5-6 rds 3:00 Bike/Versa Ez 2:00 Row/Ski/Run Ez 1:00 (0:30/side) Side Plank Then.., RomWod
Party WOD: 35min. to finish… 400m Run 50 Back Squats 95/65lbs 400m Run 50 Pull-Ups/RR 400m Run 50 American KB Swings 53/35 400m Run 50 Back Squats 135/95lbs 400m Run 50 Pull-Ups/RR 400m Run 50 American KB Swings 70/53 Notice that 2nd round goes up in weight. This will be fun 🙂 Get ready to…
General Warm-up Then…, AMRAP 8min 3 strict HSPU / kipping / DB strict Press (5) 6 T2B / Strict knee raises 8 Pistols / 15 Air Squats 10/8 Cal Row Then.., 5 Rounds for time: 3 bar muscle ups / c2b / strict pull-ups/banded 6 DB Burpee Squat Cleans 50/35 9 GHD situps / 15…
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…
