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…
2 Rounds: :20 Sec Row 5 Barbell Good Morning 4/4 Reverse Lunge steps with barbell 3 Pause Front Squats 10 sec dead hang from Rig Then Every 1:30 x 6 (week 1 of 6) Odd Sets – 6/6 Deficit back rack lunges (25# for deficit) Even Sets – 6 No Lockout Front Squats Both at…
6:00 EMOM 0:20 Second Bike 0:40 Rest Increase Intensity Across Sets Main Set: 2 Sets For Max Calories 8 X 0:20 Second Max Calorie 0:10 Rest 3min Then.. 25 Min EMOM (5 Rounds) Min 1: 12-15 Burpees Min 2: 15 Sit Ups Min 3: 12-15 DB Floor Press Min 4: 12-16 Alt DB Bicep Curls…
48 Min EMOM (8 Rounds) Min 1: 12/9 Cal Bike Min 2: 5 Push Ups + 5 Devils Press or 3/3 Min 3: 12/9 Cal Row Min 4: 25 AIr Squats Min 5: 200m Run Min 6: 10 Pull-ups
6:00 5 Bb Front squats 5 Ring Rows 5 Pushups 5 Muscle cleans 10 Band Pull Aparts 100m Row Every 1:45 Seconds x 6 Sets (2 of 6) 2 Clean pulls + 1 Power clean + 1 Hang squat Clean + 1 Front squat Then… Every 3 Minutes x 5 Rounds: 200m Run 9 Deadlifts…
2 Rounds: 100m Run 20 Alternating Plank Position SHoulder Taps 5 Air Squat :30 Sec Row Then…. 3 Sets: (10 min to complete) 30 DB Russian twist 1/2 count 20 DB ceiling crunches 15 lying leg lowers (don’t let heels touch the ground) 10 tuck crunch rest :30 between Sets Then… For Time: 40/30 Cal…
3 rounds: 10 Mini band lat walk + 10 Air squats 5/5 curtsy lunges 10 Sec Dead Hang From the Bar 5 Up downs Then… 12 Min to complete (week 4 of 6) 4 Sets: 5 Deficit RDLS (2 second negative each descent) 6 Chin-ups with a pause at the top Rest 90 sec between…
4 Min AMRAP: :20 Sec Bike 8 Band Pull Aparts 6/6 Single Arm Banded Press 4 Scap Push Ups 2 Hand Release Push Ups Then.. Every 1:15 x 6-7 sets (Week 4 of 4) 3 Push press (start working sets at about 75-80%% of your 1rm strict press and build over the 6 sets.) Finisher:…
1:30 Row or Bike Increase effort every :30 Seconds into: 1rd 15 Bodyweight Calf Raises 10 No Lockout Air Squats 5 BB RDLS 5 BB Strict Press 5 Scap Pull Ups Then… Deload week Every 1:30 x 5 20 Banded heels elevated Godlet squats with light db 20/15 20 Banded hamstring curls Notes: After max…
For time @ 60-65% effort 800m run 40 sit-ups 40 Plank Position Shoulder Taps 80 cal row :30 Sec Superman Hold :30 Sec Hollow Body Hold – 600m run 30 sit-ups 30 Plank Position Shoulder Taps 60 cal row :30 Sec Superman Hold :30 Sec Hollow Body Hold – 400m run 20 sit-up 20 Plank…
