General warm-up Then.., 6 sets: 5 Burpees 10 KBS 53/35 5 Burpees 30 DU 0:90 rest Then.., Front Squat 32X1; 5,5,5,5; rest 2 Build off last week. Then.., Complete 4 Sets of: SA DB Upright Row 30X1; 8-10reps / arm DB Box Step-ups 20X1; 8- 10reps / leg *box at knee height Weighted Pull-up 21X1;…
45mins continuous 500m Row easy 30sec Adductor Side Plank / side 400m Jog Easy 20m SA Farmers Carry e/s 1mile Bike Easy 10m HS Walk Practice Join us for Cinco de Mayo Fiesta!!!! Team of Two. Workouts will be announced during the week. Open to all skill levels! Teams will be created for you if…
General warm up Then..,, 3 Rounds: 3min. AMRAP: 3 DB/KB Power Cleans 50/35 6 Push-Ups 9 Air Squats Rest 1 minute after each round. 3 Rounds: 3min. AMRAP: 3 DB/KB Thrusters 50/35 6 Push-Ups 9 Sit-Ups (feet anchored in DB/kb) Rest 1 minute after each round. 3 Rounds: 3min. AMRAP: 3 DB/KB Deadlifts 70/50 6…
General Warm-up Then.., 3 rounds 30 seconds Bike/Row/Ski/Run 20 x Russian KBS /Rx+ American 1 min rest Then.., Back Squat 10min x EMOM 2 Reps @ 10X1; *load with 60-65% of 1RM *SPEED up from bottom is critical!!! Then.,, 10min AMRAP 12 HPS 75/55 36 Double Unders
10 Rounds of: 10 Cal Assault Bike 10 Cal Row/Run/Ski/Versa 10 DB Floor Press 50/25s 5 D-Ball Over shoulder 200/150/100/80/70 Doesn’t have to be for time today. Don’t go slow on anything, but walking to your next station is cool today. This is just a fun cardio pump today. Keep the floor press controlled and…
Dynamic Warm-up Then.., For Time @ 75% Run 400m 20m Walking Lunge 20 GHD sit ups/ Ab Mat Situ rest 2mins For Time @ 80% Run 400m 10 Step ups/leg 25 Slam Balls 30/20 rest 2mins For Time @ 85% Run 400m 10 Jump Lunges/leg 20 Toes to Bar rest 2min For Time @ 90%…
5 Rounds: 200m Run 250m Row 4 Rounds: 20 Push-ups 20 Alt. Hang DB Snatches 50/35 3 Rounds: 10 Pull-ups / Muscle-up 5-7 15 Wall Balls 20/14 2 Rounds: 3 Wall Climbs 15 Box Jumps 24/20″ *All For Time! *Wear a Vest!!! *Time CAP is 32min. Then.., Complete 4 Sets of; Standing Behind the Neck…
Clean Warm-up Then.., 7-10 sets: 5 Hang Power Clean, moderate 7 Burpees 35 DU 0:60 rest Then.., Front Squat 32X1; 6,6,6,6; rest 2-3min Then.., Complete 3 sets NFT of: DB Rev Lunge to Single Leg RDL; 8-10/side Top of Dip Hold; 0:20-0:30 L-Sit Hang or PBars 20-:30sec
Regular schedule Sunday Happy Easter ? 3 Sets 5 SA DB Push Press + 5 SA DB Push Jerk per arm + 5 Single Arm DB OH Squat or OH Lunge Then.., Snatch Grip Complex 3 Sets NFT 5 Snatch Grip Behind the Neck Push Press + 5 Overhead Squats (20X1) Then.., 15min. AMRAP: 10…
EMOM x 15mins 1st – 6-8 T2B or 12 Barbell Windshield Wipers (6/side) 2nd – 4 Double KB Deadlift + 4 double KB Clean + 4 double KB Rack Walking Lunge/leg. Db can be used as well. 3rd – Assault Bike 30sec @ 85-90% effort (hard but repeatable effort from set to set) Then.., Back…
