In 9:00 Complete 3 Sets For Quality 8/8 SA DB Rows per arm 15 Lateral Raise (w lighter change plates or DBs) 15 Bent Over Flyes (w lighter change plates or DBs) 12 Hollow Rocks 12 V-Ups (or single leg alt v-ups) Then.. 2 Rounds For Time: 30/20 Cal Bike 30 Alternating DB Snatch 50/35…
3 Rounds 5 Barbell Good Mornings -off the floor 5 Paused Zombie Squats 5 Kipping Swings 100m Run Then… Squat Maintenance (Week 4 of 4) Every 2:00 x 5 Sets 3 Tempo Front Squats (:05 Negative) 5 Back Squats *Perform at 65-75% of 1RM Front Squat This will be the last week of Tempo Front…
1 Round 200m Run 10 Dips :30 Bike :30 High Plank :30 Row Then.. 2 Rounds 5:00 AMRAP 100m run 20 Banded tricep press downs 10 medball Sit Ups – 1:00 Rest – 5:00 AMRAP 15/12 Cal Bike 20 DB Renegade rows 10 Pushups on your DBs – 1:00 Rest – 5:00 AMRAP 15/12 Cal…
Every 2:00 x 6 Sets (3 Each) Odd Sets 10-12 DB RDL’s 15 Band Hamstring curls. Even Sets 7/7 Farmer Hold Step Back Lunges (Heavy) 15 Goblet Hold Heels Elevated No Lockout Squats Then…. 10 Rounds For Time 1 Rope Climb 4 Box jumps 4 Power cleans 95/65. Rx + 115/75 4 S2OH
In 12:00 Complete 3 Sets For Quality 12-15 DB Bench Press 3 Chin Up Negatives – :03-:05 Hold to Start 15-20 Double DB Hammer Curls This will be the final week of DB Bench Press, the goal should be to use heavier DB’s than you did 3 weeks ago, the last time there were 12-15…
3 Rounds 200m Row 3 Snatch Grip Strict Press 3 Paused Back Squats 3 Snatch Grip RDL 3 Paused Overhead Squats Then… 10:00 EMOM (Week 4 of 4) Sets 1-2 1 Snatch Pull + 1 Hang Snatch – Sets 3-5 1 Snatch Pull + 1 Below the Knee Snatch – Sets 6-10 1 Snatch This…
6 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunches Flutter Kick in Hollow Hold Then…. For Time 500-400-300-200-100m Row 12 Burpees Over the Rower 100m Farmers Carry or sled drag after each round
8:00 AMRAP for quality 10/10 Single Arm DB Bent Over Rows 20 -25 Banded Curls 10-12 V-Ups (or single leg alt v-ups) 12-15 Plate Ceiling Crunches Then.. For Time: 50/40 Cal Row 40 DB Snatch 300m Run 20 Wall-Balls 10 DB Farmers lunges 5 Devils press 10 DB Farmers lunges 20 Wall-Balls 300m Run 40…
3 Min on any machine then… – 2 Rounds Monster Band Kick Back x 10 each leg Banded Lat walk x 12 Pause Front Squat with Empty BB x 3 BB Strict Press x 5 single Leg Hops/each leg x 10 Then… Squat Maintenance (Week 3 of 4) 3 warm-up sets before hitting 60-70% Every…
1 Round 1:00 Row 10 Burpees 1:00 Bike 10 Barbell Strict press 10 Barbell Bent Over Rows 18:00 AMRAP Buy In – 5 Rounds 1:00 Wall Sit 20 Hand Release Pushups – In remaining time – AMRAP Cal Row – 2:00 Rest 18:00 AMRAP Buy In – 5 Rounds 1:00 High Plank 20 Alternating Gorilla…
