30 Min AMRAP: 20/15 Cal Bike 10 Strict Chin Ups 12 Burpee 14 Single Leg Alternating V Ups 400m Run 10 Alt DB Renegade Rows (5/side) 12 Deficit Push Ups with hands on Dumbbells 14 Sit Ups 20/15 Cal Bike 10 DB Bicep Curls (not alternating) 12 Overhead DB Tricep Ext 14 Plank Position DB…
Deadlift (5 x 7) Every 2:00 x 5 sets (week 2 of 2) 7 Deadlifts Then…. For Time: 10-9-8-7-6-5-4-3-2-1 Bench Press 135/95 Russian Kettlebell Swing Jumping Squat
Power Clean Cycling Every 3:00 For 12:00 * Touch and Go Power Clean ** Set 1 – 15 Reps Set 2 – 12 Reps Set 3 – 9 Reps Set 4 – 6 Reps Then.. Shoulder Press (7 Sets) Every 1:00 x 7 sets: (week 2 of 2) Sets 1-2: 5 strict press Set 3-4:…
3x 10 push ups + shoulder taps 10 Up downs 10 Stationary lunges Then… Back Squat Main Set: 1 x 10 @ 70% 1×10 @ 75% 1×8 @ 80% 1×6 @ 85% Then… 5 Sets / 1:00 Rest 15/12 Cal Row 7 Power Snatch 95/65 9 Wall Ball
2 Rounds: 500m Row 400m Run Then… 10 Rounds: 10 Alternating DB Snatches 50/35 4 Burpee Box Jumps Then…. 2 Rounds: 500m Row 400m Run 35min… 10 Rounds: 10 DB Bench press 50/35 10 Air Squats
EMOM 10 1- Power Snatch + Overhead Squat Then… 1- Power clean + Jerk Then… For time: 20 Power snatch 115/75 10 Toe to bar 20 Clean and Jerk 10 Toe to bar 20 Thrusters 10 Toe to bar *13 Min Cap
4 sets 30 DB Russian twist (15/15) 20 DB ceiling crunches 15 lying leg lowers (don’t let heels touch the ground) 10 tuck crunch Then…. 4 Rounds (32 min total) :90 work /:30 rest Station 1: 12/9 Cal Row + Max Bodyweight Alternating Box Step Ups Station 2: 200m Run + Max Effort Front Plank…
Deadlift (5 x 8) Every 2:00 x 5 sets (week 1 of 2) 8 Deadlifts Then… 5 Rounds: 2:00 work/ 1:00 rest 5 Burpee Box Jumps 6 Power Cleans 155/105 AMRAP Wall Balls in remaining 2:00 window Score is total wall balls
Shoulder Press (6 Sets) Every 1:00 x 6 sets: (week 1 of 2) Sets 1-2: 5 strict press Set 3-4: 3 Strict press Set 5-6: 1 Strict press Then… For Time: 21-15-9-6 Bench Press Calorie on Bike *20 Bodyweight walking Lunges after each round, including the round 6.
3 Sets Jump 5 Goblet Squats + 1 Max Distance Broad Main Set: 1×10 @ 70% 2 x 8 @ 75% 1×6 @ 80% 1x 6 @ 85% then….. For Time 1,000/900 meter row 80 Air Squats 60 Sit-Ups 40 Push Ups 20 Pull Ups *20 Min cap
