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
Genral Warm-up Then.., Every 7min. x 5 Rounds: 30/24 Cal Bike 30/24 Cal Row 20 Burpees 20 Clean and Jerks 95/65 Rx+135/95 (Beginners dbl db snatch 35/20) Teams of 2. Only 1 person Works at a time. Burn through these fast and earn some rest. First round might not be that bad… Maybe not the…
General Warm-up Then.., In a 30min window 20 Rounds of 5 Bench press 185/95 Rx+ 225 5 Sandbag squats. 150/100 Amrap Cal Bike/ Row/Ski/run/Versa. Stay with only one machine Score is total Cal. post on Whiteboard. *Scale:Double KB FS 70/53 Then.., 10min. EMOM: Odd: 40sec of DB Hammer Curls Even: 40sec. of Tricep Skull Crushers
15min AMRAP: 250m Row or 200m Run 10 Single Leg Glute Bridges e/s 8 DB RDLs e/s @3121 5 KB SA Hang Snatch e/s or DB :20 Hanging L-sit Then.., Banded Deadlifts 5-5-5-5-5 TnG – pull fast from floor – NOT MAX EFFORT!!! Then.. 15min. AMRAP: 12/9 Cal Assault Bike or Run 200m 16 DB…
General warm-up Then..,, Lift better WARM. Sequences like this always produce great lifting numbers. This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something heavy. EMOM x 4min. 12/9 Cal Row EMOM x 4min. 3 Hang Power…
General Warm-up Then… 10min. to get as far as possible… 5-5-5-5-5 Devil Press 50/35 10-20-30-40-50 Wall Balls 20/14 THEN… Back squat @ 20X1 3 reps @ 75% x 2 set; 3 reps @ 80% x 2 sets; AMRAP @ 85% x 1 set; rest 2-3mins between sets or 5 x 3 BOF Then..,, 12min. AMRAP:…
