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
General Warm-up Then.., Snatch warm-up Then.., Snatch Complex 1 Snatch Deadlift 1 Snatch High Pull 1 Snatch or Power EMOM x 10 Then.., 2 sets: 12-9-6-3 WB TTB 3:00 rest Then.., 3 Sets NFT: 6-8 Tall Kneeling Alternating KB Press / side 1-2 Rope Climbs. LL 10 Side Plank Rotations /side (lift top leg for…
General Warm-up Then.., (0-10min.) 5 Rounds For Time: 6 Power Cleans 135/95 12 pull-ups *RX+ 185/135 Cleans *If you are not done by 9min. you should probably stop and get ready for part 2. (10-20min.) Pick 1 For Time: 1.) 1 mile run 2.) 100/70 Cal Assault Bike 3.) 2000m/1600 Row 4.) 2000m/1600m Ski (20-35min.)…
1 1/4 Back Squat (3sec lowering on first eccentric); 2,2,2,2; rest as needed Then.., Standing Behind the Neck Press 4,4,4,4; rest as needed Then.., 8 min AMRAP: 250m Row 12 DB Snatches (50/35) 8 Ring Dips 2min Rest 8 min AMRAP: 200m run 12 KB Swings (53/35) 8 Hand Release push-ups 2min Rest 8 min…
General Warm-up Then.., (0-9min.) 2 Rounds: 25/18 Cal Bike 25 DB/KB Deadlifts 70/50/35s (9-18min.) 2 Rounds: 25/18 Cal Row 25 Step ups 24/20″ (18-27min.) 2 Rounds: 25/18 Ski Erg/runner/versa 25 Slam Balls 30/20lb. (27-35min.) 100 Russian Twists with 35/20lb DB *Left+Right= 1rep Earn that rest break by going fast! Can’t finish each section with enough…
