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…
General warm -up 3 Sets @97% (High effort) 15 KBS 53/35 12 Burpee 9/7Cal Bike rest walk 3min Then.., Hang Muscle Snatch Below the Knee 4,4,4; rest 2mins *build from last week Then.., Snatch Deadlift From Blocks (Plates) 4,4,4 (heavy) – blocks are set up such that the bar is just above knee. video Then..,…
Complete 4 sets of: 6 Strict HSPU or 5/10m HS walk 12 Cal Row 5 D-Ball 100/80/70 rest 30sec 8 Ring Dips 2 Rope Climbs Sled Drag 20m rest 2mins Then.., Review Jerk Dip + Jerk Drive Then.., Pause Power Jerk 2sec pause in dip + 2sec Pause in catch; 5,5,5,5 Then.., Muscle Clean 5,5,5,
General Warm-up Then.., 7min AMRAP 10 Goblet Squats 10 Double KB Snatches 10 Cal Row rest 3mins 7min AMRAP 7 Deadlifts #185/135 14 Air Squats 21 Mountain Climbers 1/1 Rest 3min 7min AMRAP 300m Ski 7 Box Jump Step Down 7 Chest to Bar Pull Ups Then.., Incline Bench Press 31X1; Build to a tough…
