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…
In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Bike 50 Alt. DB Snatches 50/35 immediately into: 2 Rounds: 50 Cal Row 50 Wall Balls 30/20 immediately into: 2 Rounds: 50 Ski Erg/ Versa 300/ft 50 Devil Press 50/35 immediately into: 10 Rope climbs or 100 GHDS or Russian Twists(200) or D-ball 150/100
10min AMRAP 8 Tall Kneeling KB Press (alternating one arm at a time – 4/arm) 20m Quadruped Crawl :20 Hang L-Sit Hold 5 Revers Burpees (Candlestick) Then…, 5 Giant Sets: 3 Close Grip Bench Press (Heavy as possible) immediately into; 3 Power Cleans (Heavy as possible) immediately into; 15/12 Cal Assault Bike immediately into; 5…
Nothing fancy about this one. Just straight up and down hard work. GO HARD!!! 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest Then…, Grunt Work 10min AMRAP……
10min AMRAP KB Deadbug x20 Lat shuffle mini band x10 e/s SA OH carry 20m :20 Sprint Bike/ski/row Then…, Front Squat – 70% x 6r x 4s Superset…, Weighted Bulgarian Split Squat x 10E/ Weighted Russian Twists x 10E/S Then…, Power Jerk x 5-8r x 4s Superset…, Strict Pull-ups x 15 or 10 Heavy DB…
General Warm-up Then.., Snatch warm-up Then.., Every 5min. X 6 Rounds: 500m/400m Row 5/3/1 Hang Power Snatch (Building) 20 Ball Slams or (15 GHDS) *5 reps for rounds 1+2 *3 reps for rounds 3+4 *1 Rep max attempts for rounds 5+6 The scaled version of this today is just going to be working your form…
7min AMRAP @85% 7 OHS 75/55 7 Box Jump Step Down 7 Pull Ups 3min Rest 7min AMRAP @ 85% 10 Alt Db Sn 50/35 10 HSPU or Z Press 30 Double Unders 3min Rest 7min AMRAP @ 85% 10 Wall Balls 20/14 7 T2B 10 Cal Bike Then.., Squat Clean: Build to Tough single
Complete 3-4 Sets NFT Of: 30 Russian KBS 70/53# 1:00 FLR on Rings or Parallettes 30 Double Db GTOH, 50/35# 1:00 Side Plank e/s 30 Cals 1:00 Handstand Hold (Freestanding) or Wall Then.., 10-15min Grunt work
