General Warm-up Then.., EMOM x 10:00 O: L-Sit Hold :20-:30 Parallet bars/rings/bench E: FLR :30 + :20 90/90 Hip Flow Then.., Every 2:00 x 5 sets: 3 Pause Front Squats Warm-up as needed. Pause in the bottom of the Squat for 3seconds. Every 2:00 x 5 sets: 3 Pause Back Squats Pause in the bottom…
General Warm-up Then.., Snatch Warm-up Then.., Muscle Snatch, 2-3 High Hang Squat Snatch; 5 sets; every 2:00 Then.., 0-5min. 750m Row 30 Wall Balls 20/14lbs. 5-10min. 3 Rounds: 10 Burpees 50 Double Unders 10-15min. 50 Russian KB Swings 88/70/53/35 15-20min. 750m Row 30 Wall Balls 20/14lbs. 25-30min. 3 Rounds: 10 Burpees 50 Double Unders 30-35min….
General Warm-up Then.., EMOM x 30min. Min. 1) 15/12 Cal Row Min. 2) 1 Round of “Cindy” Min. 3) 15 American KB Swings 53/35lb. Just a super fun, classic kinda day. “Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats Then.., With a partner… 5min. straight of as many partner ball toss sit-ups…
General Warm-up Lateral Band Walk 20’side Glute Bridge x 15reps (puase 1sec at top) Active Bar Hang 30 sec Wall Sit 30sec x 3 Then.., Teams of Two 10min. Running Clock… 100/75 Cal Assault Bike 50 Toes-To-Bar/Knee raises/GHDS/Abmat sit-ups 25 Deadlifts 225/155* Max Muscle-Ups/pull-ups/Double-unders in remaining time Rest 3min. After Each Round *Round 2: 275/185…
General Warm-u Then.., 2 Rounds 1min. Row/Bike/Ski/Versa 1min. of air squats 1min. of Double unders/single unders 1min. of box step-ups/ BJ SD 1min. of pistol practice/Box pistols/walking lunges 1min. of Burpees 1min. Rest Then.., 5min. of barbell work (muscle clean and press + a few clean and jerks at starting weight) Sets of 1.1.1 –…
General Warm-up Then.., 0-5min. 45/30 Cal Assault Bike Max DB Hammer Curls in remaining time. 35/20+ 5-10min. AMRAP: 10 Bench Press 135/95lb. 15 Crossbody sit-up (no a mat) 20 American KB Swings 53/35lb. 10-15min. Row 500m/400m Max DB Skull Crushers in remaining time. 15-20min. AMRAP: 10 Bench Press 135/95lb. 15 Crossbody sit-up (no abmat) 20…
General Warm-up A Then.., EMOM x 6:00 1-5 Muscle-ups Ring/Bar 5 Pull-ups 5-10 Elevated Ring Rows 8-10 Ring Rows (False Grip) Then…, Every 30 seconds x 6 sets: (3min) Snatch Pull + Hi-Hang Muscle Snatch + Snatch Balance / BTN push-press Then.., Every 2min. x 8 Rounds: Row 200m/150m 2 Power Snatch (Build on feel)…
8min AMRAP 10 Lateral Banded Walk/side 10 Theraband Air Squat (Band above knee) :20 Ring Row Hold / :20 pull up hold :20 Hip Flow 90/90 Then.., Fromt Squats Every 2:00 x 5 sets: 5 FS Warm-up as needed. Start around 60% of your 1RM. Build on feel *3sec pause at the Bottom ONLY on…
General Warm-up Then.., 15min AMRAP 10 Wall Balls 20/14lbs 10 BJSD 24/20″ 15/12 Cal AB rest 3mins 15min AMRAP 7 DB Thrusters @50/35lbs 7 Tuck ups 300m Run Rest 3mins 15min AMRAP 10 S2OH 135/95lbs 10 Ring Dips 15/12 Cal Row
10 min to finish… 21-15-9 American Swings Ball Slams *50 Double Unders after each set Then,, 3 Hang Power Cleans + 3 Power Jerks (increase weight each set) Ski/Bike/Versa 30sec Sprint!!! rest walk 2-3mins 3-5 Sets @ 95% 5 Bench Press 3sec neg Bike 25sec Sprint!!! Rest walk 2-3mins 3-5 Sets @ 95% 8 DB…
