2 Rounds: 5 Cal Row 10 Alt lizard stretch 5 Ring Rows 10 12 Minutes to Complete For Quality 3 Sets: 8 Inverted Barbell Rows off the rack 10 Seated DB OH Tricep Ext 15 Tuck Crunch :20 Second Side Plank Per Side – Then.. For time: 50 Air Squats (heels on 15#plate) 40/30 Cal…
4 Min AMRAP: :30 Sec Bike 8 Banded Good Mornings 6 Alternating Curtsy Lunges 4 Scap Pull Ups 2 Burpees Then… Deadlift (Test week) : Take 13: 00 to work up to a 1rm deadlift 3 warm up sets of 10 deadlifts 95/65 + 12sec row (Build to 50%) Set 1: 10 @ 50% Set…
2 Rounds: 12/12 Single Leg Calf Raises per Leg 10 Band Pull Aparts 8/8 Banded Strict Press per side 6 No Contact Burpees 4 Broad Jumps Then… Every Min On the Min x 10min (Week 2 of 4) Odd Minutes: 6 Seated Barbell press Even MInutes: 10 Seated rear delt flys Then… Finisher: complete 1…
12 cal row 200m run 12 bal bike Then…. 2 rounds: 5 BB RDLS Good Mornings 4 Hang Muscle Cleans 3 Bradford Press + 10 Sec Overhead BB Hold 2 Pause Back Squats Every 2:00 x 6 sets (Week 1 of 4) Sets 1-5: 3 Back squats @ 80-85% Set 6 : 1 “Heavy” single…
4 Sets: 15 Russian Twists per side 20 Tuck Crunches 30 Alt Bicycle Crunches *rest 1 min between sets Then… 3 Min warm up on Row 3 Min warm up on Bike into…. 27:00 for max calls 4:00 Max cal Row – 1:00 Rest 4:00 Max Cal bike / ski/ run – 1:00 rest 3:00…
Week 4 of 4 : Snatch Complex Every 90 seconds x 8 Sets Sets 1-2: 1 Hi Hang Power Snatch + 1 Hang Power Snatch above the knee + 2 Pause Overhead Squat Sets 3-5: 2 Power snatch Sets 6-8: 1 Power Snatch *Build in weight over the 8 sets. Then… 2:00 on 1:00 off…
1:30 Bike into 2 Rounds 5 Barbell Good Mornings 5 Hand Release Push Ups 5 Scap Pull Ups 10 Walking lunges Then… Week: 3 of 3 Every 2:00 x 6 Sets: Set 1: 5 @ 70-74% Set 2: 3 @ 75-80% Set 3: 3 @ 81-83% Set 4: 1 @ 84-87% Set 5: 1 @…
200m Run into 2 Rounds 3 No Contact Burpees 3/3 Step back Reverse Lunges 4 Air Squats with Kb/Plate Press out in Bottom 5/5 Single Arm DB Press 20 Singles Then.. Week 4 of 4 Every 2:00 x 5 sets Sets 1-5: 5 Back squats @ 72-82% The goal this week is to be 5-10…
1:30 Max Arm circles use 5/2.5# plates. every break switch directions, – 3x 3 Scap Push Ups 6/6 Banded Strict Press 9 Band Pull Aparts – 6-way shoulder complex Using 5/2.5# plates 10 reps – week 1 of 4 EMOM 10min Min 1: 8 Seated Barbell press (off the rack) *set up as if you…
8am and 9am classes only. Happy Labor Day! Conditioning option 1 “Sprint Tri” 1000/800m Ski/row 60/50 Cal Bike 1600m Run Or Conditioning option 2 Ski/Row Primer 5 x 10/8 Cal Rest 30-60 Seconds Between Main Set: 2 x 50/40 Cal Rest 2:00 Between 2 x 40/32 Cal Rest 1:30 Between 4 x 30/24 Cal
