9 Min to complete: 3 Sets for Quality 6-8 Strict Dips / bench or matador 10-12 DB Lat Pullovers 12-15 Reverse Flyes 30 Plate Russian Twists Then…. 4 Rounds: 15/12 cal row 8 DB RDLs 50/35 8 DB Farmers hold Rev lunges 10 DB Crunches into… 3 Rounds: 15/12 Cal bike 10 DB Hammer curls…
Max Cal Bike in 3:30 Plank Hold w/ Hands straight/ Body in Hollow 1:30 Right Into.., 100 Hollow Body Flutter Kicks (1-1 Count)* *Flex quads – Point toes – Low back pressed into the floor – Hands at your side. Deadlift (week 3 of 6) Every 2:00 x 6 Sets Set 1: 8 @ 55%-60%…
4 Min to complete: 200m Run into: AMRAP in the remaining time 10 Banded Shoulder press 5 Bradford Press 10 Sec BB OH hold 5 Air Squats 5 Scap Push Ups Then… Shoulder Press (1 x 1) Every 2:00 x 6 sets (week 6 of 6) 5 @ 70-75% + 15 band pull aparts 4…
3 Rounds: 3 BB RDLS 4 BB Hang Muscle Cleans 5 BB Strict Press 6 ALt Back Rack Rev Lunges 20 Sec Bike Then… Split Squat/Lunge Progression (Week 2 of 4) Complete one set every 2:00 x 5 Sets Set 1: Empty bar Set 2: Light weight 3-4-5 sets: 12 Alt Back Rack Reverse Lunge…
2 Sets: 30 V Ups /alt :30 Sec Side Plank R :30 Sec Side Plank L 30 Tuck Crunch Rest 1:00 Then.. 5 Rounds: 1.0 Bike Distance 20 RKBS 500m Row 25 Air Squats 200m Run 10/7 Strict Chin Ups
3 Sets for quality with an empty barbell (9:00 to complete) 15 Barbell ceiling crunch 10 Barbell landmine rotations 10 Barbell bradford press 10/10 Stagger stance BB RDLS 20 Bent over BB rows Then… (Week 1 of 4) Every 2:30 x 3 Sets 12-15 Incline Barbell Bench Press (:03 Negative) 15-20 Bent Over Reverse Flys…
2 Rounds 5 BB RDL 5 BB Muscle Clean 5 BB Push Press 5 BB front squats 10 Mountain climbers 1/1 10 Lateral Hops over the bar Then.. Every 90 seconds x 8 sets 1-2: 1 Hang Power Clean + 2 FS + 3 power Jerks 3-5: 1 Power Clean + 2 Hang Squat Cleans…
1 Round 200m Run 250/200m Row 6 Box Step Ups 6 Air Squats 10 Band Pull Aparts 10 Hollow Rocks 15 Sec Dead Hang Then… 9:00 AMRAP For Quality (Aim for 3 sets) 6-10 Strict Chin Ups 12-16 Alt DB Curls (6-8 per arm, Challenging weight) 10 DB Lat Pullovers 10-12 double DB bent over…
1:30 Row into 2 Rounds 30 Mini Band Glute Bridges 5 Barbell Good Mornings with Monster Band Around Knees 5 Hand Releae Push Ups Then.. Deadlift (week 2 of 6) Every 2:00 x 5 Sets Set 1: 10 @ 52-55% Set 2: 8 @ 57-60% Set 3: 6 @ 62-65% Set 4: 6 @ 65-69%…
3 Rounds 10 Calf Raises 10 Line Hops 5 Barbell Good mornings 5 Strict Press with 1-2 sec hold at Top 2 Scap Pull Ups 2 Kipping Swings Strict press (Week 5 of 6) Every 2:00 x 5 Sets 4 Strict Press @ 60-70%+ 8-10 Dumbbell tricep ext (French press) The #1 goal today is…
