3 Sets – Not for Time 6 Single Arm DB Overhead Split Squat 10 Banded Clamshells/side 20 Windshield Wipers (10/side) *slow controlled movements with purpose to warm up and activate Then…, Back Squat 2221; 2,2,2,2; rest 60sec *build from last week Superset SL DB RDL 3010; 6-8/leg; x 4 *Push loading here Then.., 3min. AMRAP:…
Don’t forget to submit your score for 19.1 no later than 8pm tonight! HERE General Warm-up B Then.., Snatch 10min to build to a tough single. Then.., For time: 21-15-9 Cal Bike KBS 70/53 Then.., 12min AMARAP 50 Cal 50 Wall balls 20/14 50 Shoulder to Overhead 115/75 50 Box Jump Step Down 24/20
Don’t forget to submit your score for 19.1 no later than 8pm tonight! HERE 35min. AMRAP: 15 Cal Assault Bike/Ski/Versa/Run 15 Pull-Ups 15 American KB Swings 15 Cal Row 15 H.R. Push-Ups 15 Sit-Ups … Then 14 of all that … Then 13 of all that … Then 12 of all that … All the way…
Complete 10 sets of: Run/Ski/Row 200m 1 TGU/arm 10 Up Downs 10 Ring Fall Out Bike 10/8 Cals 30sec Adductor Plank / side rest 60sec
3min. of Cardio: Round 1: Row @70% Round 2: Tabata Row/Bike/Run/Ski/Versa (20sec HARD x 10sec EASY) Round 3: 10sec ALL OUT x 20sec EASY 3min. AMRAPs of Muscle: Round 1: 10 Russian KB Swings + 10 KB Goblet Squats Round 2: 10 Bicep Curls (Barbell) + 10 Band Tricep Exts Round 3: Max Wall Balls…
9mins; 20 Mountain Climbers 15sec Passive Bar Hang 6 Dumbbell RDL 30X0 (keep both feet on floor) 10 Tuck Ups 15sec Bent Hollow Hold Then.., Every 3min. x 10 Rounds: 10 Cal Bike / Run 10 Cal Row / Ski / Versa 6-10 Toes-To-Bar 3 Deadlifts (see below) *Rounds 1,2,3,4 is 40% Rounds 5,6,7,8 is…
3 Sets: 30sec Forearm Plank 10 Side Plank Rotations/side 6-8 Jefferson Curls 3030 Tempo 10 Ring face pulls Then…, Back Squat 3331; 3,3,3,3; rest 60sec *Build from last week Then.., 3 x 2min AMRAP of; 6 Box Jump Step Down 24/20 6 DB Push Press 50/35 2min Rest 2min Rest…. Then, 3 x 2min AMRAP…
Don’t forget to submit your score for 19.1 no later than 8pm tonight! HERE 10min. AMRAP: 1min. Plank “buy in” 25 Russian KB Swings 70/53 25 Sit-Ups (Feet anchored on KB) 25 Russian Twist 1/1 *Only doing the plank once, then it’s a 9min. AMRAP of the rest. Then.., Snatch EMOM x 10min. 3 Power…
3 Sets 6-8 Half Kneeling Single Arm DB/KB Press @ 2111 tempo 12 Banded Monster Walks (forward and backward) 30sec Side Plank/side rest as needed between sets Then.., Complete 3 Sets of; Barbell Z Press @31X1; 8,7,6; Superset.., DB RDL @4111; 6-8reps; Then.., Complete 3 Sets of Incline DB Bench Press @31X1; 6-8reps; Superset.., GHD…
