General Warm-up Then.., Completes 3 sets of Snatch Complex 2 Hang Muscle Snatch Above Knee 2 Muscle Snatch (floor) 2 Hang Power Snatch Then.., Complete 3 Sets of. Snatch Grip RDL 2011; 8-10 reps Then.., 10min. to get as far as possible… 5-5-5-5-5 Devil Press 50/35 10-20-30-40-50 Wall Balls 20/14 rest 3min 10min. AMRAP: 10…
Flow …. Choose one: Row/ Bike/Ski/Run/Versa 25min Continous @ sustained pace Every 5min, get off and perform: 30sec Arrested Superman (Hands behind Head) 20 Deadbug 20/14 (Med ball) Then.., Choose one: Bike/Versa/Ski/Run/Row 25min Continous @ sustained pace Every 5min, get off and perform: 30sec Adductor Side Plank / side 20sec HandStand Hold / Free HSH…
10 mins AMRAP– Controlled, Not for Speed. 5 Burpee Broad Jump 5 Dumbbell Cross Body RDL /arm 20m SA Overhead Carry 20sec Hollow Hold Flutter Kicks Then.., EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Deadlifts 225/155 (60% of 1RM) EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Bench Press 135/75 (60% of…
3 Rounds – Not for time. But move continuously at moderate effort and wake up the body. Row 300m/250m 30 Mountain Climbers (total) 2 Turkish Get Ups/arm or 5 Turkish sit-up each arm Then.., Clean warm-up Then.., 20min. running clock… Run 400m 10 Power Clean and Jerks at 50% Run 400m 8 Power Clean and…
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%…
