General warm-up B Then.., 2 Push Press + 2 Split Jerk or Push Jerk In 5 sets build up to a max effort for this complex. Then.., Segmented Snatch Grip Deadlift: 5-5-4-4 (1sec pause at all 3 positions off the floor) Then.., 15min. to finish: 5 Rounds: 10 Pull-Ups (Rx+ 5 Muscle-ups) 10 KB Goblet…
General warm a up Then.., EMOM x 15min. Min. 1) 15/12 Cal Row Min. 2) 60 Double Unders Min. 3) 12-14reps Alt. DB Snatches 50/35 / 15 Snatches 75/55 Rest 5min. 15min. AMRAP: Alt 1:1 w/ partner 7 Cal Assault Bike 7 Power Cleans 115/85 – DBs 50/35s 7 Toes-To-Bar Then…, Back Squat 55% x…
As Many Rounds and Reps As Possible in 20 minutes: Teams of two: 12/9 Calorie row Shuttle Sprint 20’/20’ 40’/40’ 10/7 Calorie bike *Do the entire round then switch partners rest 5min As Many Rounds and Reps As Possible in 25 minutes: Teams of three: 12/9 Calorie row Shuttle Sprint 20’/20’ 40’/40’ 10/7 Calorie bike…
General warm-up Then.., In teams of two, with only one partner working at a time, complete 3 rounds each for time of: 50 Wall Ball Shots 20/14. Rx+30/20 Then.., Back Rack Lunge (4 x 5) *4 working sets of 5 reps on EACH leg Superset.., Single Leg Deadlift (4 x 8 ) *4 working sets…
General Warm-up A Then.., 30min. AMRAP: 7 Bench Press 135/65lb 7 Cal Assault Bike 7 Russian KB Swings 70/53 7 Cal Row 7 Burpee Box Jump Overs 30/24″ 7 Cal Ski *After Each Round Add 1 rep to each movement.Round 2 is 8 reps of everything. Then.., Deadlift Every 90 Seconds, for 12 Minutes (8…
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
