3min row or bike (Goal 30+ cals ) 3 rounds 15 stationary lunges R 15 stationary lunges L 20 Flutter kicks 1/2 20 Squat jumps Then… Split Squat/Lunge Progression (Week 1 of 4) Take this week on the lighter side, as we work into the single leg progressions over the next few weeks. Complete one…
4 Rounds: :20 toe touches :10 rest :20 Tuck crunch :10 rest :20 Bicycle crunch 10 rest Then… 24 min AMRAP: 10 barbell Muscle Snatch 10 barbell Muscle cleans 10 barbell strict press 2:00 Row 20 DB floor press 20 Db Standing lateral raises 20 Weighted knee raises 10/15 2:00 Bike 1:00 Wall-sit 1:00 Front…
10:00 to Complete: 3 Rounds For Quality: 8/8 Suitcase Hold Bulgarian split squat 10 DBL DB RDLS with toes elevated – 8-10 Barbell Curls 12-20 Banded Tricep Pushdown Then… 20 rounds for time of (Alt Full Rounds) 100-m sprint (can row if needed) 3 Devils Press 3 Burpee Box Jump
Bike (as :20 Sec easy. :20 sec mod, :20 Sec Hard ) x3 into…. 2 Rounds: 8 Monster Band Walks to R 8 Monster Band Walks to L 4 Back squat With Monster Band 4 Front Squats with Monster Band 2 Scap Pull Ups/kipping swings Then.. Back Squat / Front Squat (Week 3 of 4)…
Close Grip Bench Press (Week 3 of 4) 3 x 12-15 (:03 Negative) *This will be the final week with this tempo, the final set should be near maximal effort. *Grip the bar so that you are right up against the smooth portion of the bar, but no fingers should be on the smooth. Control…
5:00 any machine 3rds 20 mini band lat walk 20 mini band fwd/back walk 20 band hamstrings curls Then.. Deadlifts (week 1 of 6) Every 2:00 x 5 Sets Set 1: 10 Deadlift @ 50% Set 2: 8 Deadlift @ 55% Set 3: 6 Deadlift @ 60% Set 4: 6 Deadlift @ 65% **Set 5:…
1:00 Row into… 2 Rounds 5 Bradford Press 6/6 Single Leg Calf Raises 10 Line Hops Then.. (Week 4 of 6) Every 2:00 x 5 Sets 5 Strict Press @ 55-65%+ 6/6 Gorilla Rows The #1 goal today is to end at a heavier strict press weight than you did on the 6s last week….
3rds 5 BW Good Mornings + 5 Inch worms 5 BB Muscle cleans 5 BB Muscle Snatch 3 Scap Pull Ups :20 Sec Bike or 100m Run Then… Hang Clean Waves (Week 4 of 4) Every 1:00 x 9 Min 1: 1 Power Clean + 2 Hang Squat Cleans from above the knee Min 2:…
Every 2:00 x 3 Sets 15 V-ups 10 Tuck crunch 20 Toe touches Then.. 20 min AMRAP: 10 barbell curls 10 barbell bent over rows 10 barbell strict press 2:00 Row 20 Alt Renegade Rows (10/arm) 20 push ups with hands on DBs 20 Sit ups anchored. 2:00 Bike :30 sec wall sit :30 sec…
3 Supersets: (9 Min to complete) 8-10 Single Arm Chain Saw Rows 8 DB lat pullovers 20-25 banded curls (challenge yourself with the band thickness) blue/green Then… 5 rounds for time: 30/25 Cal row (or 400m Run) 20 Air squats 10 Box jump Overs (or step Overs)
