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…
General Warm-up Then.., 15min Cap With a partner complete Buy in… 16000 run (alt every 200m) Then, AMRAP Alt 1:1 rds 10/8 Cal 10 Alt DB Clean and jerk 50/35 30 Double Unders Then.., Complete 4 sets of: Standing Behind the Neck Press 20X2; 6,6,5,5; Clean RDL; 3011; 10,10,8,8; Extra. Complete 3 sets of Perfect…
3 Sets of: 10m Lateral Band Walk/side 20 Banded Glute Bridge Then.., W/ A Partner EMOM x 10:00 O: Cal Row 15/12 E: Burpees 15/12 Then.., Back Squat 32X1; 3,3,2,2; TOUGH Sets; Then.., EMOM x 15:00 Min. 1) :40 Assault Bike Min. 2) 6-8 TTB Min. 3) 5 Front Squats (from the ground) 185/135 Make…
General Warm-up Then.., 15min. AMRAP: 10 DB Push Press 50/35s+ 200m Run 10 Slam Balls 30/20 50 Double Unders Rest 4min. 15min. AMRAP of core: 5 Calorie Row 5 Toes-To-Bar 5 Plate Sit-Ups 5 Plate Reverse Sit-Ups 5 Russian Twist (L+R=1) *Each round add 5 reps to each movement 🙂
EMOM x 15mins 1st – 12 Windshield wipers Rx+ w/Barbell 2nd – 6 DB Deadlift + 6 HPC 50/35 3rd – Row/Bike/Ski/Versa 30sec @ 85-90% effort Then.., Back Squat EMOM X 8min 10X1; 3 Reps *load with 55% of 1RM only *this will feel light and the point is to really develop speed from the…
Jerk Complex 2 Jerk Dip Squat (2sec pause at bottom of each) 1 Pause Power Jerk (2sec pause) 1 Power Jerk every 2mins x 5 sets *focus on sustaining tall positions in the dip Then…, 20min. AMRAP: 25 Burpees 50 Russian KBS 70/53. Rx+ American 75 Abmat Sit-Ups 100 Double Unders Extra: Complete 3 Sets…
7min AMRAP- Consistent Effort Throughout Run 100m 20sec FLR Run 100m 8 DB Reverse Lunges 50/35 rest 3mins 7min AMRAP- Consistent Effort Throuhgout Row/Ski 150m (Versa 75ft) 20sec Ring Row Hold Row/Ski 150m 10 Hand Release Push Ups Then…. Hang Muscle Snatch Below the Knee 5,5,5 Then.., Snatch Deadlift From Blocks 5,5,5 (heavy) – blocks…
