12 MInutes to Complete: Part 1: 3 -4 Sets: 10 Inverted barbell rows 15 Sitted Bent over flyes :30 Front plank 10 Weighted DB sit-ups :30 rest Then….. 30 Min AMRAP: 600m Run 25 Dumbbell Hang Cleans 50/35 20 Dumbbell Box Step Ups 15 Burpees 10 Strict Pull Ups 5 Devils Press Rest 1 Minute…
12 Min to complete (week 6 of 6) 4-5 Sets: 3 Deficit RDLS (2 second negative each descent) 10 Db Shrugs Heavy 70/50 10 Squat jumps for height Finisher: 1x 12 Deadstop Deadlift at the same weight you used for RDLs Then… 15 Min AMRAP: 3 Wall Walks 9 DB Bench Press 50/35 12 Pistols…
3 Rounds: 5 Bent over flyes W/ Change plates 5 Side raise W/ Change plates 5 Z Press W/ Change plates :2 0 Handstand hold or 2 wall walk :20 Bike Then.. EMOM x 9 sets (Week 2 of 4) 3 Rounds: Min 1-3: 5 Strict press Min 4-6: 3 push press Min 7-9: 1…
Every 1:30 x 6 (week 2 of 6) Odd Sets – 6/6 Deficit back rack lunges Even Sets – 5- 1 1/4 front squats Both at the same weight Then… For Time: 300m Row/ski or Bike 12/9 cal at the start of each round : 18-15-12-9-6 Overhead Squat 75/55 or 45/35 or Front squats Box…
Every 5:00 x 4 Rounds (40:00) From 0 -5:00 minutes 5 Min max cal bike, ski, row or max calories on a runner From 5:00 – 10:00 minutes complete the following: 20 Weighted sit-ups 20 BB Strict Press 20 BB Bent Over Row with palms facing forwards 20 Bicep Curls 10 Burpees over the Empty…
250m Row into: 2 Rounds 20 Alt Plank Position Shoulder Taps 15 Banded Curls 10 Banded Pull Aparts 5 Rev Lunge Steps on R 5 Rev Lunge Steps on L into 250m Row Then… 3 sets: 15 Double DB skull crushers 15 Push-ups 8 BB Curls 12 Hammer curls Then… 20 Min AMRAP 4 Burpee…
3rds 10/8 cal bike/row/ski 5 burpees 10 Bb front squats 45/35 Every 1:45 Seconds x 6 Sets (3 of 6) 1 Clean pull + 1 Power clean + 1 Hang squat Clean from Below the knee + 1 Front squat Then…. Every 2:30 x 6 Sets: 200m Run 5 Toe to Bar 2 Power Clean…
2 Rounds: 5 Cal Bike 5 Push Ups 10 alternating Lunges 15 Banded Chest Pulls *Increase effort/speed each round Then…. 9 min 8 Hanging leg raises :20 Sec Side Plank/Side – 25 Banded curls 25 Banded tricep ext Then…. 10 Rounds For Time: 10/7 Cal Bike 5/5 Front Rack BB Reverse Lunge Steps 5 BB…
2 Rounds: 15 Calf Raises 5 BB RDLS 5 BB Bent Over Rows 4 Box Step Ups 3 Burpees Then… 12 Min to complete (week 5 of 6) 4 Sets: 4 Deficit RDLS (2 second negative each descent) 6/6 Chainsaw DB rows Rest 90 sec between sets Finisher: 1x 12 Deadstop Deadlift at the same…
6 Min AMRAP :20 Sec Bike 5/5 Single Arm Banded Press per Arm 10 Banded Pull Apart 5 Scap Pull Ups 5 No Contact Burpees Then… EMOM x 9 sets (Week 1 of 4) 3 Rounds: Min 1: 5 Strict press Min 2: 3 push press Min 3: 1 Push jerk Build in weight each…
