General Warm-up Then.., EMOM x 24min 1st – 30s Run/Ski/Bike @ moderate pace 2nd – 10 OH Squats 45/35 3rd – 10-14 HR Push Up *You Can build on OHS EMOM x 24min 1st – 10 Up Downs + Air Squats (AMRAP before 40sec mark) 2nd – :30 Hollow Body Hold w/ 10# Plate 3rd…
General Warm-up Then.., Close Grip Bench Press 3,3,2,2,1,1; build to a max by the last set; rest as needed Then.., Rounds in 5mins – High Effort but Sustainable Run 100m 3 Devils Press + RX+ 1 LL RC rest 2mins Rounds in 5mins – High Effort but Sustainable Row 10/8 Calories 10 Walking Lunges (RX+…
Three Sets NFT 10 Toes to Bar 10 Up Downs 10 Double KB Swing Rest :30 Then.., Clean Warm-up Then.., 0-5min. Run or Row 1000m 5-15min. 10min. to establish: 3 Rep Max Hang Power Clean 15-20min. Run or Row 1000m 20-30min. 10min. to establish: 3 Rep Max Deadlift. Try and put a solid effort into…
General Warm-up Then.., In 20min…. Thruster Build to 1 RM *from rack Right into… Front Squat Build to a 1RM Then.., 3 Rounds: 1min. of Max Front Rack Lunges 95/65lb 1min. Rest 1min. of Wall Balls 20/14lb. 1min. Rest 1min. of Max Cal Assault Bike 1min. Rest Serious Leg and Booty Day today. We building…
Jog 25min Continous @ sustained pace Every 400m, get off and perform: 30sec Passive Hang 20m Sled pull —– 20sec Side Star Plank / side 20sec Goblet Squat Hold Then.., Incline Bench Press 31X1; Build to a tough set of 2reps; then perform 2×2 @ 85% Then.., DB Bent Over Row Ladder… 10 Reps on…
General Warm-up Then.., Teams of 2 35min. running clock… 2 Rounds: Row 1000m (250m intervals) 50 Push Jerks 135/95 30 Burpees immediately into; AMRAP in remaining time… Row 1000m (250m intervals) 50 Deadlifts 225/155 30 HSPU’s Rx+ *Round 2: 50 Deadlifts 275/185 *Round 2: 50 Deadlifts 315/205
General Warm-up Then.., 0-6min. 1 Round: 500m/400m Row or 400m Run(to the corner) 25 Barbell Thrusters 45/35 15 Pull-Ups or Ring rows. Rx+ Muscle ups3-6 6-12min. 3 Rounds: 20 Alt. DB Snatches 50/35 60 Double Unders 12-18min. 1 Round: 500m/400m Row or 400m Run 25 Barbell Thrusters 45/35 Rx+ 75/55 15 Pull-Ups or ring rows…
Flow… Run/Bike/Versa/Ski/Row 25min Continous @ sustained pace Every 5min, get off and perform: 30sec Adductor Side Plank / side 20sec Single Arm Plank / side Then.., Run/Bike/Ski/Versa/Row 25min Continous @ sustained pace Every 5min, get off and perform: 20sec SL SS Hold / side 12 Death March
Max Cal in 3:30 Plank Hold 1:30 30 Lateral Lunges/Cossack Then.., Back Squat; 2011; 6-8 x 3 rest 2m Then.., Snatch Warm-up Then.., 18min. EMOM: Min. 1) 2 Snatches (Build) Min. 2) 12/9 Cal or Run Green Doors Min. 3) 15 Wall Balls 20/14 RX+ is 30/20lb Romwod Couch stretch 2min e/s Seated shin 1min…
Complete Five sets of 20 Dleadbugs total :20 HS Hold :30 Wall sit Then.., AMRAP 20: Teams of 2: 20 Calorie Row, Bike, or Ski 20 Slam Balls 30/20 20 Sit-Ups 20 American KB Swings 53/35 *Each round add 10 reps to each movement 🙂 Then.., Build to Heavy Clean Then.., Finish with.. 10min. to…
