Every 5 Min x 8-10 Rounds Odd Rounds (0 – 5 minutes) 500m Row 5-10 Strict Chin Ups 10-15 Push Ups 15-20 Air Squats Even Rounds ( 5 – 10 Minutes) 24/16 Cal Bike or 400m run 16-20 Jumping Lunges 12-15 Burpees 5-10 Strict Pull Ups *you have a range of reps for each exercise,…
3 Rounds: 20 Mountain Climbers 5 Cat Cows 10 Plank position Shoulder Taps 5 Air Squats Then… 3 Rounds 100m Run 10 Banded Chest Pulls 10 Banded Pull Throughs 10 Hollow Rocks Then.. 12:00 window to complete 3 Super sets: 5-7 Strict Pull-ups 8-10 Pendlay rows 2 sets: 8/8 KB Suitcase side crunch 12 Russian…
5:00 Amrap 5 up downs 5 Clean Grip RDL 100m Row 3 Muscle cleans Then… Every 1:15 x 7 4 Lateral burpees over the bar 1 Power clean Building in weight The goal is to be efficient on the burpees, there is plenty of time and you do not need to rush them. Keep your…
1 Round 200m Run 250/200m Row 12 Air Squats 12 Banded Straight Arm Lat Pulldowns 12 Ding rows. Then… 15:00 AMRAP: 200m Run 100m Farmer Carry (yellow pole or if raining, inside 6 down and back ) 30 empty barbell Squat Jumps – 3:00 Rest – 15:00 AMRAP: 250/200m Row 100m front rack KB Carry…
3 Rounds :20 Machine 10 Single DB Strict Press 10 Single DB Curls 5 Air Squat + Toe Touch :15 Deadhang Then… Week 4 of 4 Every Min x 9 Min (3 Rounds) Min 1: 8-10 Seated DB Press or :40 Sec Max rep Strict HSPU* Min 2: 7/7 Alt DB Curls Min 3: 1:00…
5:00 AMRAP 10 Empty Bar Bench Press 10 Deficit Calf Raises 30 Single Unders 5/5 Curtsey Lunges Then.. In a 10:00 window (week 1 of 2) – Build to Max Set 1: 5 @ 70-75% Set 2: 3 @ 75-82% Set 3: 2 @ 82-85% Set 4: 1 @ 90-95+% Set 5: 1 @ 90-97+%…
2 Rounds :30 Bike 4 Barbell Good Mornings 4 Barbell Kang Squats 4 Paused Zombie Squats 3/3 Box Step Ups Then… Every 1:45 x 6 sets Set 1: 5 @ 62-65% Set 2: 4 @ 68-72% Set 3: 3 @ 75-80% Set 4: 1 @ 82-85%% Set 5: 1 @ 87-92+% Set 6: 1 @…
EMOM x 12 Min: (:30 setoff work/ :30 sec of rest) Min 1: Hollow hold Min 2: Leg Lowers Min 3: Single Leg Alt V-Ups Min 4: Russian Twists with a plate Then… 4 Rounds for time: 4 Min Row 20 Alt Curtsy Lunges 20 Hand Release Push Ups 4 Min Bike 20 Air Squats…
10 Min to Complete: 3-4 Sets: 12-15 BB Curls 8-12 BB skull crushers 12-15 BB ceiling crunch Then… “Team Cardio + Abs” 35min. AMRAP: 50 Cal Bike 50 Cal Row 50 DB Deadlifts (70/50s) 50 Wall Balls 50 Toes-To-Bar/Knee raises 50 Sit-Ups 50 Russian Twists with 45/30lb DB … Then 40 of all that ……
3x 5 Scap Push Ups 5 Hand Release Push Ups 10 Band Pull Aparts 10 Single Arm Banded Press per Arm 5 Jump Squats Then…. Every :90 x 6 Bench press. Warm up build to 70-75% Sets 1-2: 3 Bench press at 75-80% Sets 3-4: 2 Bench press at 80-85% Sets 5-6: 2 Bench press…
