HYDRATE!!!! Complete 3 Sets of 3 Sets 10 Cuban Press 30-40sec Extended Plank Hold 5 High Hang Clean Then.., 20min… Running Clock… 10 DB Strict Press 35/20+ immediately into; 10 DB Upright Rows 35/20+ immediately into; 10 Burpee Deadlifts in your DBs (Same DBs) Rest 60sec. Should be able to get 7+ Rounds. If you…
Heat Wave. Friday/Saturday/Sunday Please HYDRATE!!!! Complete 8-10 sets of: Row 30sec @ 70% 10 Windshield Wipers total Rest 30sec Bike 30sec @ 70% 10 AB Roll Out/GHD sit-ups rest 30sec Versaclimber/Ski/Run 30sec @ 70% 30sec FLR on rings rest 30sec Then.., Front Squat 1.1.1; rest 15sec/rest 2mins x 3 (tough sets) Then.., Complete 5 Sets…
Row 2k Easy Then.., Run 200m 100 Single unders/Versa 40m KB FR Carry Light x 5-6 Sets Then.., Bike 4mins @ 75% rest 2mins Bike 3mins @ 80% rest 2mins Bike 2mins @ 85% *focus consciously on pacing
Stay Hydrated!!! General Warm-up Then.., Snatch Warm-up Then.., Complete Five Sets (BOF) Hang Pwr Snatch + OHS @ 3030 – 2+2 Then.., 1-1/4 Close Grip Bench Press 30X0; 5,5,5; *3seconds lowering on the first descent Then.., 4 sets: 12-9-6 Russian KBS 88/70 9-6-3 HSPU. or Pushups 0:90rest
Genral Warm-up Then.., Back Squat; 10X1; 10r X 3; 2:00 Then.., 21 min EMOM: Min 1: :30 High Effort. Bike/Row/Ski/Versa Min 2: 60 Double Unders Min 3: 7 Devil Press 35/25s RX+ 5 Devil Press with 50/35s Then.., Complete 3-5 Sets of 10 DB Row / arm 70/40+ 12 Seated DB Lateral Raise 10-12 BB…
General Warm-up Then.., 5min AMRAP @75% Row 150m 5 T2B 5 BJSD 24/20″ 2min Rest 5min AMRAP @75% AB .3 MIles 7 Pull Ups 14 Walking Lunge 2min Rest 5min AMRAP @75% Run 100m 4 Single Arm KB/DB Squat Clean Thruster e/s 50/35 4 Burpee Over DB Then.., Clean, Push Jerk, Split Jerk; 8 sets…
General Warm-up Then.., 10min. to complete: 50-40-30-20-10 Double Unders Sit-Ups 10min. to complete: 3 Rounds; 500m/400m Row 25/20/15 Push-Ups 10min. to complete: 3 Rounds; Farmer Carry to Yellow pole (53/35s) 21 Wall Balls 20/14 12 Pull-Ups/DD row 50/35+ *3min. Rest Between Each *If you finish section 1 really fast you can do max cal ski/Versa…
General Warm-up Then.., 35 min to finish… 800m Run (200m intervals) 100 Push Press 95/65 100 Sit-Ups 100 American KB Swings 53/35 150 Air Squats 100 American KB Swings 53/35 100 Sit-Ups 100 Push Press 95/65 800m Run (200m intervals) Teams of 2. Only 1 person works at a time. *This is going to be…
10mins Continuous – Move with Purpose and Control: 30 Reverse singles. 8 Side Plank Powell Raise e/a 20X0 8 Single Leg Cross Body Cone Touch/leg 4 Goblet Cossack Squat R @ 30X1 Tempo 4 Goblet Cossack Squat L @ 30X1 Tempo Then…, Front Squat 20X1; 2.2.2.2 x 3; rest 15sec (last set TOUGH) *SUPERSET with…
General Warm-up Then.., 35min. AMRAP: 10 Bench Press 135/95 400m Run/Row/Ski 10 No push-up Burpees 20m Sled Drag. 5 D-Ball 100/80
