General Warm-up Then., Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Toes-To-Bar 200m run * When you finish, go back through AGAIN with 12/9 Cals…
General Warm-up Then.., 3 Rounds for time of: 40 Calories, Assault Bike 20 Clean & Jerks 135/95 3 Rounds for time of: 400m run (200m intervals) 20 Snatches 135/95 3 Rounds for time of: 40 Deadlifts 135/95 20 HSPU No rest in between. 35min Time CAP… At 35 you are DONE. Only 1 person works…
General Warm-up Then.., 9min Cap 21 Cals 21 Air Squats 200m Run 15 Cal 15 Air Squats 200m Run 9 Cals 9 Air Squats *With Vest Then.., Clean Warm-up Then…, 12min Clock Power Clean + Hang Cluster (Build) Then.., 800m run with (2) 50/35lb DBs immediately into; 800m run with (1) 50/35lb DB immediately into;…
General Warm-up 3-4 Sets of: 16/12 Cal Row 16 Single Arm Russian KBS 70/53+ 8/8 12 DB SA Push Press 50/35 6/6 :30 Weighted Hollow Body Hold rest :60 Then.., Complete 5 Sets Heavy Sled Drag (Backwards) – Down & Back Then.., 4 Sets of: 2 Hang Muscle Snatch Above Knee + 2 Hang Muscle…
General Warm-up A Then.., 4 Rounds: 90sec. of Max Bench Press 135/75 31X1 1min Rest 90sec. of Max Wall Balls 20/14 1min Rest 90sec. of Max Deadlifts 225/155 31X1 1min Rest 90sec. of Max Cals Run/Ski/Versa/Bike/Row 1min Rest Total time is 40min Then.., 100 DB Russian Twist 1/2 count 100 Love Taps
General Warm-up Then.., With a partner Complete AFAP… 1k row (alt every 200) 1k run (alt every 200) 100 AkB swings 70/53 Then…, Complete 3 sets of: Front Squat; 11X1; 8-10 superset Weighted Wall sit :30 53/35 Rest 2:00 Then.., Complete 6 Sets of: Bike 12/9 Cals 9 Dips 2 Rope Climb *Scale: 5 Banded…
General Warm-up 9mins 200m Row 100m Run 20 Mountain Climbers 20 Band pull aparts 10 Tuck ups Then.., Clean Warmup Then.., 2 Rounds 4min EMOM: 5 Hang Power Cleans 135/95+ Immediately into; 4min EMOM: 15/12 Cal Immediately into; 4min EMOM: 5 Jerks 135/95+ Immediately into; 4min EMOM: 10-15 Burpees 32 min straight!
Amrap 20min…. with a partner!!!! 1k run (alt every 200m) 50/40 cal bike 50 pushups 100 Lunges Then.., Solo 3 Rounds 1:00 Plank 30 Alt SL Vup 1:00 Side Plank R 30 Alt SL V-up 1:00 Sude Plank L 30 Alt SL V-up Then…, 10min work on a Skill
General Warm-up Then.., Get as far as possible in 35min… 3 Rounds: 400m Run 29 Back Squats 95/65 immediately into; 3 Rounds: 400m Row 29 Push Press 95/65 immediately into; 3 Rounds: 25/18 Cal Bike (400m Ski) 29 SDHP’s 95/65 *Time CAP: 35min. *You may not finish this one and that’s fine. Just make sure…
Straight Arm Plank Hold x 1:00 Elevated Plank w/ Hip Taps x 20r Reverse Plank :30 Contra-lateral Superman x 15r e/s Scorpion stretch x 10 e/s Passive Hang x :20s Then.., Complete 4-5 Sets 10 Hang Power Snatches rest :15 20 Russian Twist 1/1 rest :15 5 Box Jump Over rest :15 Row 18/15 Cal…
