2rds 100m row 10 Air squats :20 Bike 20 Shoulder taps Then.. Clean warm-up 2min Every 1:30 Seconds x 6 Sets (1 of 6) 2 Clean pulls + 2 Power clean + 1 Hang squat Clean above knee Keep your hands on the bar, but re-set for your clean pull. no dropping the bar until…
2 Rounds 100m Run 10 Dips 10 Banded Chest Pulls 200m Row Then.. 3 Sets: (12 MIn to complete) 8/8 single leg Bulgarian split squats with Suitcase Hold 10 DB Bent Over Reverse Flys 15 Banded Face Pulls 50m Suitcase Carry on R/L(down/back with right hand-down and back with left Rest 1:00 between sets Then……
8:00 AMRAP 100m Run 5 Up downs 5 Ring Rows 5 Pushups 5 Air Squats 10 Band Pull Aparts Then… 5 Rounds For Time: 36 Double Unders 12 Alternating DB Snatch 2 Rope Climbs/ 2 burpee pull-ups 12 Single DB Box Step Ups *18 Min Then… 12 Min to complete (week 3 of 6) 4…
Every 1:15 x 6 sets (Week 3 of 4) 4 Push press (start working sets at about 89-94% of your 1rm strict press and build over the 6 sets.) Finisher: 1 Max effort chin up hold with chin over the bar Then… Karen w/ twist 120 Wall Balls *Starting at 0:00 and every 2:00 complete:…
3x 10/10 Bulgarian split squats 10 Heel elev squats :20 wall sit 8/6 Cal bike – 1x 20 mini banded squats 20 Walking Lunges Then.. Max out week, second attempt In a 14:00 window Every :90 x 9 (or take ~ 14 minutes to work to a heavy) 1×10 Empty bar 1×8 95/65 1×8 @…
250-500-750 Row/Ski 200-400-600 Run Them.. 6 rounds: 15 Air Squats 10 Push-ups 8 Tuck crunch 5 Chin-ups 3 Burpees Rest :30 between rounds
3 sets: 10 DB lat pull overs 10 Front plate raise Rest :60 seconds between sets 2 sets: 8 Hanging knee raises 16 Russian twist Rest :60 seconds between sets Then… Every 3:00 x 24:00 (2 rounds through) 1st 3:00 window: 500/400m row 2nd 3:00 window: 2 rounds: 8 Alternating DB Snatch 15 Wallballs 3rd…
6:00 AMRAP: 6 Air Squats 4 Jump squats 2 Burpees 100m Jog Then.. Power Clean Every 1:15 Seconds x 6 Sets 2 Clean pulls + 1 Power clean We will start a clean complex progression next week building off clean pulls. Get used to the movement pattern this week, and use this as a primer…
2 sets 1:00 row easy 1:00 bike easy 20 flutter kicks Then… 4 Sets: 8/8 Alt DB Curl Max effort banded curls rest 1:00 between sets The … Work until you hit 5,000/4000m as a team, or 4500m for mixed male/female teams – Partner A: 20 Russian Kettlebell Swings 15 Sit-ups 10 Push-ups Partner B:…
1-2 Rounds: 1:00 Row Easy 10/10 Mini Band lat Walk Steps 20 Mini Band High knees 1:00 Bike Easy 200m Run Then… 12 Min to complete (week 2 of 6) 3-5 Sets: 6 Deficit RDLS slow and controlled 6 Wide grip pull-ups/Banded Rest 90 sec between sets Then…. 12 Min AMRAP 6 Deadlifts 225/155 12…
