For Total Time 5 Rounds: 20 Air Squats 10 Push Ups with hands on Dumbbells Right into… 4 Rounds: 10 Single Dumbbell Box Step Overs 15/12 Cal bike or 200m Run Right into… 3 Rounds: 10 Alternating Dumbbell Renegade Rows (5 per side) 10 Single DB thruster (switch sides after 5 reps) 15 Med ball…
26.2 For Time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes
For Time: 10/7 Cal row 10/7 Cal bike/Ski 10 Shuttle Runs 15/12 Cal row 15/12 Cal bike 10 Shuttle Runs 20/15 Cal row 20/15 Cal bike 10 Shuttle Runs 30/24 Cal row 30/24 Cal bike 10 Shuttle Runs 20/15 Cal row 20/15 Cal bike 10 Shuttle Runs 15/12 Cal row 15/12 Cal bike 10 Shuttle…
Muscle Snatch + Power Snatch Every 1:15 x 8 Sets 2 Muscle Snatch Rest 10 sec 2 Power Snatch Then… Every 2:30 x 8 Sets, alt (4 @ Each) 1: 5 Devils Press 50ft Double DB Farmers Walking Lunges 2: 12Burpees 50 Double Unders
Bench Press (Week 2 of 3) 3×10 Rest :90 Between sets. Goal is for all 3 sets to be the same this week, using your finishing weight last week if you are able. We have 1 more week of 10s before dropping to 8s. Then… In a 12:00 window: Buy in: 50/45 Cal bike AMRAP…
Reminder: Submit your 26.1 score before 5pm. —— Every 2:00 x 4 (week 1 of 4) 6 Back squats Goal is to be about 69-75% of your 1rm, More important than the exact %, is increasing your weight each week. Continue focusing on speed out of the bottom and perfect positioning for each rep. We…
3x 10 Dumbbell lat pull over 8-10 Strict Pullups 20 Alt DB Hammer curls Then… 3 Rounds For Time: 30 Deadlifts 115/75 10 Burpees to plate 30 DB bench Press 10 Burpees to plate 30 Russian Twists with plate (15/side) 10 Burpees to plate 27 Minutes
26.1 For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 40 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jumps Overs 20 Wall Ball Shots Time Cap: 12…
Bench Press (Week 1 of 3) 3×10 Rest :90 Between sets. Build over the 3 sets to a moderately heavy set of 10. We do sets of 10 for 3 weeks before dropping to 8s. Then… For Time: 50/40 Cal row 30 Sit-ups 40/35 Cal row 30 Air Squats/vups 30/25 Cal row 30 Barbell Bicep…
Back Squat (3 x 10) Every 2:00 x 3 week 4 of 4 10 Back squats Then…. 5 Rounds For Time: 35 Double Unders / 50 Single Unders 7 Toe To Bar 5 Power Clean and Jerks *16 Min Cap
