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
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
