10min. ARMAP: 6 KB/Db Windmill / side 20sec Star Plank/side 2 TGU/arm light Then.., 10min. AMRAP: 8 DB Box Step Overs 20″ (35/25s) 8 TTB 8 Devil Press (35/25s) Rest 3min 10min. AMRAP: 10/8 Cal Row/bike/ski… 8 TTB 8 DB Deadlifts (70/50s)+ Rest 3min 10min. to finish… 10-20-30-40 Lateral Lunges with a 45/35lb bar Russian…
Warm-up B Then.. Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than…
AMRAP 10mins @ 70% Effort 10 Jump Lunges 20 Russian Twists 35/25# 50m Crossbody KB Carry Rest 2min AMRAP 10mins @ 70% Effort Row for Cals/ Ski/ Run Rest 2mins AMRAP 10mins @ 70% Effort 30 Double Unders 10 BB Good Mornings or GHD Ext 10 DB Renegade Rows 50/35 rest 2mins AMRAP 10mins @…
General Warm-up Then.., Clean warm-up Then.., 15min. EMOM: 3 Power Cleans 135/95 3 Front Squats 3 Push Jerks Looking for a weight that is 60-70% range for the ENTIRE EMOM. Try NOT to climb and just stick with one weight the entire time. If you do start to fail, do not go down in weight,…
General Warm-up Then.., 3 Rounds For Time: 50/35 Calorie Row/Bike 40’ Walking lunge 15 Burpees 40’ Walking Lunge 15 Burpees Rx+ Wear weight vest
General warm-up Then.., Back Squat Every 3 Minutes, for 12 Minutes (4 sets) of: Back Squats x 8 reps @ 70% Then.., 5min. EMOM: 10 Deadlifts 225/155 Then.., 5 Rounds: 10 Cal Assault Bike 10 Alt. DB Snatches 50/35 10 Cal Row 10 DB Power Cleans 50/35s 15min Cap.
With a Partner Complete 10 Rounds Of: 150m Row Sprint + 10 Russian KBS, 70/53 Then…, Incline Close-Grip Bench Press(w/two plates) – 5s x 3r @ 3030 ← add weight Then…, 4 Sets of: Bulgarian Split Squat @ 3010 x 6-8 heavy reps on each leg immediately into Russian twist DB 50/35 x 20 Then..,…
Snatch Warm-up Then.., 3 Rounds: (Time CAP: 15min.) 15 Power Snatches 95/65 45 Double-unders 15 OHS 95/65 45 Double-unders For time: (Time CAP: 15min.) 5-4-3-2-1 Rope Climbs *400/300m row after each set of climbs 2 Rounds: (Time CAP: 10min.) 25 Sit-ups 20/15 Calories Row or Bike 15 Goblet Squats 70/53+ *Rest about 3-4 min. Between…
General Warm-up Then… For time… 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 315/205 immediately into; 10 Rounds: 5 Toes to Bar 10 Push-Ups 15 Air Squats immediately into; 10 Rounds: 5 Wall Balls 20/14 3 Burpees 1 Deadlift 315/205 HaveFun!!!!!
General warm-up B Then.., 20min. EMOM: Odd: 5 Jerks (off the ground) Even: Pulling Skill Pick Something you can do for entire 20min. on the jerk. make it hard, but not so hard you fail the last few rounds. Pulling skill can be either: 1.) 3-5 Muscle Ups 2.) 5-10 Strict Pull-Ups 3.) 5 Weighted…
