10:00 AMRAP For Quality 8-10 Double DB Bent Over Rows 12-15 Banded Chest Pulls 8-10 DB Floor Press 12-15 Banded Tricep Ext Then… For time: 40/30 Cal bike 20 Pull-ups 16 Front rack lunges 8 Devils press 16 Front rack lunges 20 pull-ups 40/30 cal bike Time Cap: 18 Min
2 Rounds 100m Run 10 Cossack squats 5 Squat Jumps 5 Up downs Then.. Back Squat / Front Squat (Week 1 of 4) Every 2:00 x 5 Sets 3 Tempo Back Squats (:05 Negative) 2 Regular Front Squats *Start Around 60-65% of 1 RM FRONT SQUAT Then… Every 3:30 x 4 rounds: 300m Run 16…
Row :20 10 Empty bar bench 10 Band pull aparts X3 Them.. Close grip Bench press (Week 1 of 4) 3 x 12-15 (:03 Negative) Every 1:40 x 3 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 the…
4 Rounds 15 Banded Hamstring curls 10 Walking lunges :15 Deadhang 100m Run Pendlay Row / Barbell RDL (Reset week) Every 1:30 x 6 Sets (3 Each) Odd Sets) 10-12 BB Pendlay Rows Even Sets) 8-10 BB RDLs with a (:03 decent) For both of these movements, prioritize feeling your glutes, hamstrings and lats. On…
3 Rounds 6 Scap Pullups 10 Calf Raises with empty bar 6 Bradford Press 5/3 Cal Row Then.. EMOM x 6:00 1-5 Strict Pull-ups Scale: 3-5 banded pull-ups with neg:3 Then.. Strict press. Week (1 of 6) Every 2:00 x 5 Sets 10 DB Overhead French press Tricep Ext (standing or seated) 10 Barbell Strict…
4:00 AMRAP 8 Barbell RDL 6 Paused Zombie Squats 4 Squat Jumps :20 Bike Sprint – 10 inch worms – The .. Hang Clean Waves (Week 1 of 4) Every 1:20 x 9 Sets 1) 4 Hang Squat Cleans – 1st Set @ 40% 2) 3 Hang Squat Cleans – 1st Set @ 50% 3)…
8 Rounds of :20 sec work/:10 sec rest Bicycle Crunches Lying Leg Raises Ceiling Crunches Flutter Kick in Hollow Hold Then… 35min Amrap 500m Row 25 Empty Bar Thrusters 50 Double Unders 500m Ski 25 Burpee over the bar 50 Bodyweight Walking Lunges 200m Sled drag 25 Hand Release Push Ups 50 Russian KBs 53/35…
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…
