35min. to finish… 1000m Row 100 Double Unders 1 Mile Run 1 Mile Assault Bike 500m Row 50 Double Unders .5 Mile Run .5 Mile Assault Bike 250m Row 25 Double Unders .25 Mile Run .2 Mile Assault Bike You may start in any order and sub out 1 movement for ski erg or Versa…
General Warm-up Then.., 3 Rounds: 500m Row/Run 400m 15 pull-ups. Ex+ MuscleUps8/5 10 devil press 35/25# Rx+ 50/35 15min Cap Then… Close Grip Bench Press 4.4.4; rest 15sec/rest between each cluster. 4-5 sets Then…, 10min. AMRAP: “abs” 15 slam balls 30/20# 15 plate sit-ups 35/25#
General Warm-up Then.., 15 min to finish… 3 Rounds: 21 DB Deadlifts 50/35s 15 DB Hang Power Cleans 9 DB Push Press. 400m Run Then…, Front Squat (Off 1RM) 3 reps @ 75% x 2 set; 3 reps @ 80% x 2 sets; AMRAP @ 85% x 1 set; rest 2-3mins between sets or Front…
General Warm-up Then.., In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Assault Bike 50 Toes-To-Bar immediately into: 2 Rounds: 50 Cal Row 50 Plate Sit-Ups 35/25lb/ GHDS Rx + immediately into: 2 Rounds: 800m Run (200m intervals) or Ski 50cal 50 Russian Twists with 35/25lb (1/1) immediately into: Max KB Swings until…
General Warm-up Then.., Clean Grip Deadlift 8,8,8,8; Every 2:00 *can use hook grip now Then.., Complete 4 Sets of: Glute Bridge DB Bench Press 31X0; 12-15reps; Single Leg RDL 3111; 10-12reps e/s GHDS 10-15reps. Then.., Complete 3 sets of: 10 Thrusters 95/65lbs 10 Burpees Bike 30sec @ 80% Bike 30sec @ 90% rest walk 3mins…
General Warm-up Then.., Standing Behind the Neck Press 8-8-7-6 SUPERSET.., KB Side Plank :20 e/s Then.., Complete 5 Sets of: 10 Hang Power Cleans (unbroken reps – choose an appropriate weight) rest 15sec 30sec Hollow Body Hold with 10# rest 15sec 8 Seated Box Jumps Step Down (build height with each set) rest 15sec Row…
General Warm-up Then.., 1 1/4 Back Squat @3sec decent 5,5,5,5; SUPERSET with/ 10 Barbell Box Step-Ups 20″ *Left + Right = 2 steps *Shoot for 75/55lb bar or more *Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings. + Strict Chin- ups…
Get as far as possible in 35min… 14-13-12-11-10-9-8-7-6-5-4-3-2-1 DB Floor Press 50/35s Cal Row American KB Swings 53/35 (Sc Rkbs) Burpees Toes-To-bar/Ab Mat sit-ups It’s not meant to be finished, don’t worry 😉 Just get as far as you can!
Vaneity Wod Arms and Abs 16min. EMOM: (4 Rounds) Min. 1) 12/9 Cal Assault Bike Min. 2) Max DB Skull Crushers 25/15+ Min. 3) 12/9 Cal Row Min. 4) Max Barbell Bicep Curls 45/35lb Rest 4min. 16min. EMOM: (4 Rounds) Min. 1) 12/9 Cal Ski Min. 2) Max Russian Twists Min. 3) 200m Run Min….
General Warm-up Then.. Snatch Warm-up Then.., Hang Power Snatch 2 reps EMOM x 10min. *start with something around 50-60% effort and build whenever you feel comfortable. Then.., 0-2min. Run 400m 2-7min. 5min. AMRAP: 12 DB Deadlifts 50/35s 9 DB Hang Power Cleans 6 DB Push Press 7-9min. Run 400m 9-14min. 5min. AMRAP: 12 DB Deadlifts…
