General Warm-up Then.., 15min. AMRAP: 10 Bench Press 50/35s+ 10 Cal Row 10 DB Bent Over Rows on each arm 50/35+ 10 Cal Assault Bike Rest 4min. 15min. AMRAP: 10 Pull-Ups /3-5 MU 10 American KB Swings 53/35 30 Double Unders Then… Not For Time: 100 BB curls 45/35 100 Dips or DB Tricep Skull…
For Time: 3 Rounds: 10 Cal Assault Bike 15 SDHP’s 95/65 Immediately into; 3 Rounds: 10 Cal Row 15 HSPU or 10 wall climbs Immediately into; 3 Rounds: 10 Cal Ski 15 Wall Balls 30/20 Then, Front squat. Find a 2rm 5 Rounds: 1min. Plank (you may alternate front and side planks) immediately into; 1min….
Warm-up A Then… 4 Rounds: 1min. of Power Cleans (Build) immediately into; 1min. of Max Effort Bench Press (Build) Rest 2min. Round 1) 50% effort Round 2) 60% effort Round 3) 70% effort Round 4) 80% effort *Getting a few less reps each round is inevitable so don’t stress. Try not get less than 5…
AMRAP 12mins 20 Goblet Lateral Lunge 20 Abmat Sit Ups 40m Cross Body Carry Rest 2mins AMRAP 12mins 15 Air Squats 20m Single arm Farmers Walk/arm (TOUGH) 30/25 cal Rest 2mins AMRAP 12mins 30/25 Cals 45sec Goblet Wall Sit 10 Strict T2B rest 2mins AMRAP 12mins 10 DBall/Sandbadg to Shoulder 100/80 20/15 Cal 30 Mountain…
8min Amrap 5 Half Kneeling Single Arm Bottom Up KB Press/arm 20sec DB Side Plank (hold DB in top arm) 30sec Dead Bug Then.., Muscle Snatch Build to a Max Then.., Push Press (5 x 5 ) *5 sets of 5 reps. with/ Russian Twist *Push Press allows bending at the knee. There’s just no…
0-10min.. 3 Rounds: 250m Row 200m Run Then.., Deadlift 5s x 8r (Build) 3 second eccentric (Down)! Deadlift up fast and count to 3 on the way down Then.., Clean warm-up Then.., 4 Sets @ 97% 6 Hang Pwr Clean TnG (Build) 6 Burpees over the bar 15sec Bike Hard rest walk 3mins Extra… 10…
Get as far as possible in 12min… 10-20-30-40-50 Heavy Russian KB Swings 70/53 Push-Ups Sit-Ups (anchored around KB) Then.., Back Squat (BOF = Based On Feel) @ 41X2 tempo x 5 sets x 6 reps Then…, 5min. AMRAP: 5 Burpees 5 Front Squats 115/75 5 Chest to bar pull-ups/Muscle-ups 5 Jerks 115/75 Rest 1min. Repeat…
8-10 Sets at 70% Row 30sec @ 70% 10 Rainbow Med Ball Slam / side 20/14 Bike 30sec @ 70% 10 Ring Fall Out Versaclimber 30sec @ 70% 30sec Wall Facing HS Scap Push Up Then.., Amarap 10min 10 DB Bench Press 50/35+ 5 D-dall 100/80
General Warm-up Then.., Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories Versa200Ft 15 Thrusters 95/65 30 Double-Unders 15 GHDS or weighted sit-ups 20/15 Calories Versa 200ft Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for…
