General Warm-up Then.., In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Assault Bike 50 Toes-To-Bar immediately into: 2 Rounds: 50 Cal Row 50 Plate Sit-Ups 35/25lb/ GHDS Rx + immediately into: 2 Rounds: 800m Run (200m intervals) or Ski 50cal 50 Russian Twists with 35/25lb (1/1) immediately into: Max KB Swings until…
General Warm-up Then.., Clean Grip Deadlift 8,8,8,8; Every 2:00 *can use hook grip now Then.., Complete 4 Sets of: Glute Bridge DB Bench Press 31X0; 12-15reps; Single Leg RDL 3111; 10-12reps e/s GHDS 10-15reps. Then.., Complete 3 sets of: 10 Thrusters 95/65lbs 10 Burpees Bike 30sec @ 80% Bike 30sec @ 90% rest walk 3mins…
General Warm-up Then.., Standing Behind the Neck Press 8-8-7-6 SUPERSET.., KB Side Plank :20 e/s Then.., Complete 5 Sets of: 10 Hang Power Cleans (unbroken reps – choose an appropriate weight) rest 15sec 30sec Hollow Body Hold with 10# rest 15sec 8 Seated Box Jumps Step Down (build height with each set) rest 15sec Row…
General Warm-up Then.., 1 1/4 Back Squat @3sec decent 5,5,5,5; SUPERSET with/ 10 Barbell Box Step-Ups 20″ *Left + Right = 2 steps *Shoot for 75/55lb bar or more *Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings. + Strict Chin- ups…
Get as far as possible in 35min… 14-13-12-11-10-9-8-7-6-5-4-3-2-1 DB Floor Press 50/35s Cal Row American KB Swings 53/35 (Sc Rkbs) Burpees Toes-To-bar/Ab Mat sit-ups It’s not meant to be finished, don’t worry 😉 Just get as far as you can!
Vaneity Wod Arms and Abs 16min. EMOM: (4 Rounds) Min. 1) 12/9 Cal Assault Bike Min. 2) Max DB Skull Crushers 25/15+ Min. 3) 12/9 Cal Row Min. 4) Max Barbell Bicep Curls 45/35lb Rest 4min. 16min. EMOM: (4 Rounds) Min. 1) 12/9 Cal Ski Min. 2) Max Russian Twists Min. 3) 200m Run Min….
General Warm-up Then.. Snatch Warm-up Then.., Hang Power Snatch 2 reps EMOM x 10min. *start with something around 50-60% effort and build whenever you feel comfortable. Then.., 0-2min. Run 400m 2-7min. 5min. AMRAP: 12 DB Deadlifts 50/35s 9 DB Hang Power Cleans 6 DB Push Press 7-9min. Run 400m 9-14min. 5min. AMRAP: 12 DB Deadlifts…
General Warm-up Then.., EMOM x 24min 1st – 30s Run/Ski/Bike @ moderate pace 2nd – 10 OH Squats 45/35 3rd – 10-14 HR Push Up *You Can build on OHS EMOM x 24min 1st – 10 Up Downs + Air Squats (AMRAP before 40sec mark) 2nd – :30 Hollow Body Hold w/ 10# Plate 3rd…
General Warm-up Then.., Close Grip Bench Press 3,3,2,2,1,1; build to a max by the last set; rest as needed Then.., Rounds in 5mins – High Effort but Sustainable Run 100m 3 Devils Press + RX+ 1 LL RC rest 2mins Rounds in 5mins – High Effort but Sustainable Row 10/8 Calories 10 Walking Lunges (RX+…
Three Sets NFT 10 Toes to Bar 10 Up Downs 10 Double KB Swing Rest :30 Then.., Clean Warm-up Then.., 0-5min. Run or Row 1000m 5-15min. 10min. to establish: 3 Rep Max Hang Power Clean 15-20min. Run or Row 1000m 20-30min. 10min. to establish: 3 Rep Max Deadlift. Try and put a solid effort into…
