2 Rounds: 8 BB Bradford press 8 BB upright rows 8 Alt curtsy lunge :30 Bike Then. 10:00 AMRAP for quality: 5-7 Strict Chin-ups 20 Banded chest pulls 8-10 Bent over reverse flys 10 Tuck crunch :40 Front plank Then… 24:00 AMRAP: 15/12 Cal bike/row 10 DB Renegade rows - 10 Empty…
3 Rounds: 10 Empty BB bench 10 inverted BB rows 20 Calf raises 20 Band pull aparts Then… (Week 1 of 6) EMOM 10:00 Min 1: 6 Bench press @ 65-75% Min 2: 6-8 DB chest flys Stay in the percentage range, we will be building over the next 6 weeks, with the open going…
2 Rounds: :30 Bike 5 push-ups 10 Cal raises 15 Banded curls Then.. 3 Rounds For Time: 35/30 Cal Bike 20 Plate Sit Ups 25/15 100m Farmers Carry (down and back 2x) immediately into 3 Rounds 36 Double Unders or 54 SIngles 16 Alt DB Bicep Curls (8 per arm) 12 Overhead DB Tricep Ext…
2-3 Sets: 20 Single Leg Alt V-Ups immediately into :20 Sec Side Plank on R :20 Sec Side Plank on L :30 Sec Front Plank Hold Then.. (Week 1 of 4) Every 1:15 x 6 sets Odd: 12-15 RKBS (waist height/heavy) Even: 10/10 Banded Bulgarian split squats The KB swings should be heavy, and the…
5/3 Cal row 5 Snatch grip RDLs 5 Push-ups 3/3 box step ups Then,,, EMOM x 9 (week 2 of 4 tng snatches) Sets 1-3 6 TNG snatches – Sets 4-6 4 TNG snatches – Sets 7-8 2 TNG snatches Then… Every 3 Min on the Min x 15 Min (5 Rounds) 10 DB Bench…
3x. Done quick 10 Jumping Jacks 10 Alt Samson Lunges 5 Down Dog to Push Up 5 Arm Circles fwd/bckwd each arm Then. 2x Mini band side to side x20 3 Pause Back Squats with mini band 3 Jump squats with band (no bb) Then.. Back squat Every 2:00 x 6 sets: (week 1 of…
For Time: 400m run 120 Double-Unders 400m run 100 Air Squats 400m run 80 Abmat Sit-Ups 400m run 60 KB Swings 400m run 40 Band tricep ext 400m run 20 Burpee 400m run Time Cap: 35min.
For Quality: 12-10-8-6-4 Dumbbell bench Single arm DB row each arm *10-12 DB ceiling crunch between each round Then.. For time: (no rest between rounds) 3 Rounds: 12/10 Cal row 12 Single DB Box Step Ups – 5 rounds: 5 Burpees 10 Sit-ups 15 Double Unders – 3 Rounds: 10/7 Cal bike 10 Empty BB…
2 Rounds: :20 Sec Any Machine 3 Pause Front Squats with empty BB 5 Bradford Press 3 Scap Pull ups 3 Empty BB Thrusters 3 Kipping Swings Then.. Take 3- 5 Minutes Build up to 3-5 thrusters at your 2nd weight , then drop the weight and hit one round at a sprint… 5 Cal…
1:00 Row or bike 3 Rounds of 1 Scap pull-up 2 push-up 3 Air squats Then…… 4:00 work/ 1:00 rest x 8 rounds: 40:00 15/12 Cal row 12/9 Cal bike amrap: in remaining 4:00 3 strict pull-ups or 5 Ring Rows 5 Push-ups 7 Air squats *Always pick up where you leave off!!
