10min AMRAP 5 Single Leg Kettlebell Deadlift 10 Side Plank DB Rotation e/s 20 Windshield Wipers (10/side) *slow controlled movements with purpose to warm up and activate Then.., Complete 4 Sets of: Back Squat:40X1; 10-12reps; Rest 60s Dual DB Bench Prone Row 30X1; 10-12 reps; Rest 60s Turkish Sit-up 4010; 12-15reps; rest 60s Then.., For…
3min AMRAP @ 90% 10 Walking lunges 10 Straight leg Sit Ups rest 2mins 3mins Row @ 90% rest 2mins 3min AMRAP @ 90% 5 Box Jump Step Down 24/20 5 HR Push Ups or Clapping rest 2mins 3min Bike @ 90% rest 2mins 3min AMRAP @ 90% 5 Wallball 20/14 5 Burpee rest 2mins…
Run/Ski/Bike/Versaclimber/Row 30-40 Cals Moderate 30sec FLR on Rings 20sec HS Hold 1 TGU/ each arm tough x 5-8 Sets Then…, Bench Press 30X1; 5RM, then -15% for 5+ reps (max effort)
General warm-up Then.., 35min. to finish… 60-50-40-30-20-10 Cal Assault Bike Toes-To-Bar Front Squats 135/95 HSPU’s American KB Swings 70/53 Teams of 2. Only 1 person works at a time.
10min AMRAP 6 Filly Z Press / side 8 Side Plank DB Rotations 20m Filly Carry / side Then.., Jerk Complex 10min 1 Power Jerk 1 Split Jerk every 2mins x 5sets (build) *Technique and Foot work Then…, 4-5 Rounds. increasing effort for each round. 25 Wallball 20/14 3 Power Jerk + 3 Split Jerk…
General Warm-up Then.., Split Squat 6 reps e/s (Build) Squatting with one leg elevated behind you. SUPERSET WITH; 10 Lateral Barbell Lunges Left + Right = 1 rep. Start with the bar and build slow on these. Rest 90sec. And Repeat Sets Until the 20min. #Bootygainz Then.., 18min. AMRAP of sexy: 10 DB Floor Press…
10min AMRAP… Pallof Press x 10 reps @ 2020 Banded Clamshell x 15 reps each side Wall Climb x 2 reps :20 Bike/Row/Ski Sprint Then…, Clean & Snatch Warm-up Then…, Snatch EMOM x 10min. 3 TnG Power Snatches @65-70% Add weight as you feel today. Rest 2min Power Clean EMOM x 10min. 2 Power Cleans…
General Warm-up A Then.., Gymnastic Skill EMOM x 8:00 HSPU 5-8r + 30DU Rx+ Defeicit Then Every 4min. x 4 Rounds: 500m/400m Row 5 Back Squats (% of 1RM) Round 1.) 5 x 50% Round 2.) 5 x 55% Round 3.) 5 x 60% Round 4.) 5 x 65% *Hit the row at like 80-85%…
General Warm-up Then.., Snatch warm-up Then.., AMRAP 10min: with a partner Alt Rounds 8 Cal bike/row/ski/run 10 wall balls 12 kB swings 53/35 Then.., Hang Power Snatch or Squat Sn (Beginners Muscle Sn) Build to Heavy Single 7min Cap Then Amrap 10min: with partner Alt Rounds 10/8 Cal bike/row/ski 8 OHS 75/55 6 BBJO Then…,…
Mobility and Recovery Spend 5 minutes rolling out your t-spine and lats. Then… Two sets of: Band Assisted Hip Flexor Stretch x :45e/s Band Assisted Lat Stretch x :45e/s Then … Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Then.., 3 Minutes on the Assault…
