3 Sets: 10 Plate Ceiling crunch 10 Leg lowers holding a post or weight behind your head :30 side plank L :30 Side plank R Then… Rowing Primer: 3X 2:00 Row 1:00 Rest Increase Intensity Across Sets ー Main Set 8 X 500m/ 450m Row 1:30 Rest Between Aim for consistency across your sets. The…
3 Sets: 8/8 Single Arm DB Arnold Press 10 DB lat pull overs 20 Banded hamstring curls Then… 3 Rounds: 1:00 max cal bike or Row :30 rest 1:00 Max sit up :30 rest 1:00 Max Double unders :30 rest 1:00 seconds max Bear Complex :30 rest Bear Complex = 1 Power Clean + 1…
2 Rounds 8 PVC Pass Throughs 8 Tempo PVC Overhead Squats 8 PVC good mornings :20 row Then.. Snatch warm up Then.. Every 1:00 Seconds x 8 Sets 2 Power snatch Build in weight for the Power Snatch. They do not need to be Tng , they can be singles but the goal is to…
1 round: 1:00 Row 20 Mountain Climbers 1:00 Bike 50m SuitCase Carry on R -inside 50m Suitcase Carry on L-inside 4 Sets: 8 Hanging leg lifts (straight) 12 Weighted ceiling crunch – Rest 1:30 between sets- For Time: 250m Row 100m Farmers Carry 50/35+ 200m Run 500m Row 100m Farmers Carry 50/35+ 400m Run 750m…
20 Jumping jacks 20 High knees 20 Mountain climbers 20 Toe touches 10 Superman’s 10 Alt lizards stretch 10 Alt pigeon Then.. 16 min AMRAP: 400m Run 6 Burpee to target 8 Toe to Bar 10 Farmers lunges 15/10 (2 dbs) Then… Deadlifts (Test week) Take 13:00 to work up to a 1rm deadlift or…
2 rounds 12 Banded Good Mornings 12 Band Pull Aparts 6 Bradford Press 3 Strict Press 5/3 Cal Row Then.. 6-way shoulder complex with change plates 10 reps Then.. Every Min On the Min x 10 (Week 3 of 4) Odd Min: 5 Seated Barbell press Even Min 2: 15 banded pull aparts Build over…
Primer: 10/8 Cals bike Rest 1min or partner up Increase effort each set. 4x Then… 2 Sets: 20/20 Bulgarian split squats 25 heels elevated squats :30 Wall sit Rest 1:00 between sets Then… Every 2:00 x 6 sets (Week 2 of 4) Sets 1-5: 3 Back squats @ 82-87% Set 6 – 1 “heavy” single…
4 Sets: 20 Russian Twists per side 20 Tuck Crunches 40 Alt Bicycle Crunches Then.. 3 Rounds For Time: 30 Air Squats 10 Burpees 30 Lunges (jumping lunges) 10 Burpees 30 Russian Twists 10 Burpees
12 Minutes to Complete For Quality 3 sets: 6/6 Chainsaw rows 10 Seated DB Curls 15-20 effortbanded curls Db Tricep skull crushers Then… 15 Min AMRAP Buy in: 50/40 Cal Row into… 12-10-8-6-4-2 strict press Strict pull up Weighted Vups into: Cash out: In Remaining 15 minutes AMRAP Cals until you hit 15 minutes!
3 Rounds 8 PVC Pass Throughs 8 Tempo PVC Overhead Squats 20 Flutter kicks :40 Row – Snatch warm up Every 90 Seconds x 6 Sets 5 Burpees over the bar 2 Power snatch Build in weight for the Power Snatch. They do not need to be Tng , they can be singles! Then… For…
