2 Rounds 6 Empty BB Row 5 Empty BB Good Mornings 4 BB Bradford Press 3 BB Strict Press 2 Scap Pull Ups Then…. Week 3 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: 8-10 Wide elbow bent over…
Every 1:15 x 7 15 Double unders Power snatch Build in weight over the 6 sets to a heavy snatch Then… For time: Cal bike DB Box step-ups (20in box for all today) Cal bike Power snatch
2 Rounds: 10/10 band kickbacks 10/10 band lat walk 8 Monster Band Air Squats 6 Scap Push Ups 4 Scap Pull Ups 100m Run Then…. Paused Front Squat Every 1:30 x 7 sets: (week 4 of 4) Sets 1-6 : 2 Pause front squats @ 70-80%% ( :2 pause) Set 7 12 No lock-out back…
35-40 MIN AMRAP 500m Row 5-10 Strict Chin Ups 10 V-Ups 1.0 Bike. (Distance) 15 Hand Release Push Ups 15 Tuck Crunches 400m Run 20 Burpees to Target 20 Russian Twists w a 45/25# Plate
3-4 sets: (12 Min to Complete) 6 BB Inverted Rows 12 Band Pull Aparts 8 DB Front Raise (or light plates) 12 DB Lateral Raise (or light plates) 16 KBS heavy!!! Then… Every 3 Min x 8 Rounds 200m Run 6 Toe to Bar 8 Alt Db snatch 50/35 16 Russian Twists with PLate *rest…
Max Cal Row in 3:00 (Build) + 20 Up Downs 20 Mountain Climbers (1-1 Count) Then… (Week 6 of 6) Bench press Every :90 x 6 Sets 1-3: 5 Bench press @ 73-77% Sets 4-6: 3 Bench press at 77-82% Focus on pulling your shoulder blades under your back, driving your feet into the floor…
4 Rounds: :30 sec on/:15 sec off Exercise 1: Medball sit up into wall or rig post Exercise 2: Lying Leg Lower holding Plate Above Eyes 45/25# Exercise 3: Bench, Or RIng Dip with green band Exercise 4: Supinated BB Row underhand grip. 95/65 Goal 10+ reps Then… 4 Rounds For Time: 400m Run 18/15…
3 rounds: :20 Machine 10/10 Banded Strict Press 8 Banded Bicep Curls 6 Scap Push Ups 4 Jump Squats Then… Week 2 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: 12 Alt DB Curls (24 total) against the wall….
3 sets: 30 single. /15 Dus 10 Sec Dead Hang From Rig 10 BB RDLs 5/5 Reverse Lunges Then.. Clean EMOM x 9 (week 4 of 4 tng cleans) Sets 1-3 4 Hang cleans from above the knee – Sets 4-6 3 TNG cleans – Sets 7-9 2 TNG cleans **If your back is tired…
5 Rounds: done quickly!!! :15 Bike 10/10 Single Leg Band Kickbacks 5 Monster Band Air Squats with band around ankles 3 up downs Burpees Then… Pause Front squats. Every 1:30 x 7 sets: (week 3 of 4) Sets 1-5 : 3 Pause front squats @ 65-72% ( :2 pause) Set 6-7 10 No lock-out back…
