For Time: (CAP: 20min.) 5k Row (in partners of 2) *250 or 500m intervals Then.., 10min. to finish: 1min. Plank Hold 100 Russian Twists 5lb (L+R=1) 1min. Plank Hold 100 Flutter Kicks (L+R=1) 1min. Plank Hold Then.., DB Bulgarian Split Squats – 5s x 5r e/s @ 21X0 Then…, Strict Press or Push Press –…
General Warm-up Then.., In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Bike 50 Sit-up with a 45/35 Bar immediately into: 2 Rounds: 50 Cal Row 50 Burpees immediately into: 2 Rounds: 50 Cal Ski 50 Slam Balls 30/20 immediately into: 100 push-ups 200 dubs *Only 1 Person works at a time. Can…
Warm-up *Increase effort after each set. For Time @ 75% Run 200m 10m Walking Lunge 10 Sit Ups rest 1min For Time @ 80% Run 200m 20 Jump Squats 10 Wind shield wipers -total rest 1min For Time @ 85% Run 200m 10 Jump Lunges/leg 10 V-ups Then.., Back Squat In 5 Quick Sets Heavy…
Warm-up Straight Arm Plank Hold x 1:00 Handstand Hold x 1:00 (Pike Hold) Reverse Plank x :30 Contra-lateral Plank x :30 e/s Star/Side Plank :30 e/s L-sit Hang x :20 Then.., For Time 10 Burpees _ 10 Burpees 25 Calories of choice Run/Ski/Row/Run _ 10 Burpees 25 Calories of choice Bike/Row/Ski/Run 50 Double Unders _…
General Warm-up A Then.., Bike 2:00 increasing intensity every :30 10 No Jump Burpees 20 Push-ups 30 Walking Lunges (Total) 40 Russian KBS, 53/35# Then.., Clean Warm-up/ Bench Warm-up Then.., 0-6min. AMRAP: 5 Hang Power Cleans 135/95 5 Bench Press 135/75 6-12min. 50/30 Cal Assault Bike or 800m run 12-18min. AMRAP: 5 Hang Power Cleans…
3:00 increasing intensity every :30 Plank Hold 2:00 40 Alt Walking Lunge Steps 40 RKBS 70/53 Then.., Snatch Warm-up Then.., EMOM x 10 min @ 65% Slow Snatch pull + Hang snatch + OHS Scale: Slow Sn DL + Sn Pull + MSn → Are you moving better? Then.., 5min Run 100m 5 Box jump…
5 Rounds: 15/12 Cal Assault Bike 50 Double Unders immediately into; 5 Rounds: 15/12 Cal Row 15 Toes-To-Bar/Knee raises *20min Cap. Then.., Clean Warm-up Then.., EMOM x 10:00 1 Power Clean + 2 Front Squats (Build) Then.., 5 Sets NFT: 15 DB Bench Press 50/25s+ 15 Pull-Ups/5 muscle-up
3 Sets of: Active recovery pace. Sustainable!!! 3:00 Row 2:00 Bike 1:00 – 0:15 Plank, 0:15 Rev Plank, 0:15 Plank Then.., 30:00 Running Clock :20 Bottom Of Ring Dip Hold Backward Sled drag D+B 15-20 (Light Db btw feet) Hanging Knee Raise 8-10 BB Elevated Bench Hip Bridges/GHR :45 Wall sit :30-:45 HS hold/ Pike…
Bench Press Find a 3RM Then.. In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Assault Bike 50 Cal Row immediately into: 2 Rounds: 50 Alt. DB Snatches 50/35# 50 Wall Balls 20/14 immediately into: 2 Rounds: 50 Alt. DB Step-Ups (L+R=2) 50/35# 50 Push-Ups
12min. to get as far as possible… 6 – 9 – 12 -15 -18…. Cal Row Cal Bike/Ski Slam Balls Then.., Split Jerk Skill (3min) Then.., EMOM x 10 1 clean pull + 1 clean + 1 Split jerk Then.., Back Squat 8/6/4/2 (BOF) (Build Quickly) *Shorten your rest btw each set. Focus on solid…
