4 Sets: :30 Wall sit :30 front plank Then.. For Time: 10/7 Cal row 10/7 Cal bike – 15/12 Cal row 15/12 Cal bike – 20/15 Cal row 20/15 Cal bike – 30/24 Cal row 30/24 Cal bike 800m Run 30/24 Cal row 30/24 Cal bike – 20/15 Cal row 20/15 Cal bike – 15/12…
3x Banded Hip Thrusts x 30r w/ :30 Hold Banded Side Step – Down & Back Bench dips x 10 Lunge Walk – Down & Back Then… Farmers Hold Bulgarian Split Squat Every 2:30 x 4 (week 2 of 4) 8/8 Farmers hold bulgarian split squat + 12 Seated DB tricep extensions 10 Bb Curl…
Seated Barbell Strict Press (6 x 8) Every 1:15 x 6 sets (deload week) Odd – 8 Barbell strict press Even – 12 Supinated Barbell Row (underhand) This week is a transition week and week we will start strict press progressions. Use the same weight for both movements, and it should be light enough you…
Row 2:00 (Easy Effort) 40 Mountain Climbers total 20 Scorpions total 20 Alt Lunge Steps 20 Squat Jump 10 Muscle Cleans, 45/35# 10 Power Cleans 10 Front Squats Then.. Clean Complex Every 1:30 x 6 Sets: 1 Power Clean + 2 Hang Power Cleans From Above the Knee + 2 Front Squats *increase weight over…
5 Rounds 25 Ab Mat Sit-Ups Farmers Carry 70/53 x4 50 Double Unders/100 Sled drag x4 25/20 Calorie Row Cool down: Mobility
1 time through, with an empty barbell. 10 Barbell curls 20 Strict press 30 Reverse Back rack lunges 40 Ceiling crush w/bb 30 Front squats 20 Bradford press 10 BB curls Then… 3 Rounds 20/15 Cal Bike 10 Front rack Lunge Steps 5 Burpee pull-ups – 2 Rounds 30/24 Cal Row 20 Deadlifts 155/105 15…
2:00 Row increasing Effort into 2 rounds: 5 Scap Pull Ups 10 Band Pull Aparts + 10 Scap push ups 10 Air Squats + :10 bottom hold 10 Jumping jacks. Then.. 5/3 cal bike SPRINT 5 pullups/ jumping Pull ups 2 thrusters Weight 1 5/3 cal bike SPRINT 3C2B pull ups 2 thrusters Weight 2…
3 Rounds For Quality :10 Sec Hollow Hold :20 Sec Side Plank Each Side 30 Russian Twists (15 per side) Rest 1:00 between Rounds Then… For Time: 5 Rounds: 200m run or 5 Shuttle run d/b= 1 20m Burpee broad jump (rack to rower) straight into.. 5 Rounds 10 Russian Kettlebell Swings 10 Goblet Squats…
:20 machine 4/4 box steps 5 RDLS 10/10 Monster band kick backs 3x Then.. Farmers Hold Bulgarian Split Squat Every 2:00 x 4 week 1 of 4 6/6 Farmers hold bulgarian split squat + 12 Seated DB tricep extensions 10 BB Curl both hands Farmres Hold = DBs or KBS in each hand during the…
Bench Press (3 x 1) Bench press (Max out day) Every 1:15 x 7 Set 1: 5 Bench press @ 65-70% Set 2: 3 Bench press @ 75-80% Sets 3-7: 1 Bench press @ 85- 15:00 AMRAP: Bike for Cals Starting at 0:00 and Every 3:00 complete: 12 Alt bw lunges + 10 Bench Press
