(week 1 of 4) EMOM 10:00 Odd: Split jerks with a 2 sec pause in the catch Even: Band pull aparts. Finisher: max strict press right into max push press at 55% of your 1rm strict press. ” Then.. 14:00 EMOM Odd: 12/9 Cal Bike Even: 2 Squat cleans (tng) Build in weight over the…
2 Rounds: 1:00 Row 5 Air squats 5 sit-ups 5 Dips 5 Push-ups 3 Chin-ups Then… 12:00 AMRAP 2:00 Bike 10 DB Hammer curls 25/20 + 10 DB Strict press 20 DB RDLs 10 DB Hammer curls 10 DB Strict press Rest :90 10:00 AMRAP: 5/5 Gorilla rows /KB 70/53 10 RKBS 20 Bicycle crunch…
2:00 row 1:00 child pose 2:00 bike 10 Alt lizard Then 2x: 12 Banded Deadlifts w Red Band (light weight) 10 band pull aparts 8/8 SIngle Arm Banded Press 6 Up downs. Then.. With empty bar… 10 muscle cleans 5 hang power cleans Then.. Clean complex: EMOM 10:00 Odd: 3 Banded clean pulls Even: 2…
Every 1:45 x 6 (week 3 of 6) 5 Back squats Set 6: 10 back squats Then… 2-3 Rounds For Time: Devils press pull-ups box jumps (24/20) pull-ups Devils press Rest 1:00 between Rounds and repeat
3 sets: 20 DB Floor Bench Press 20 Single Arm DB Strict Seated Press (10 per arm) 20 Alt DB Hammer Curls 20 Db pull overs :20 Sec Hollow Hold *rest as needed betweens sets Then.. For Time: 30-25-20-15-10-5
Back Rack Lunge + Back Squat (1 x 12) 3 x 6 + 6 For Time: 5 Rounds: 15/12 Cal Row 5 Burpee Pull Ups /Muscle ups immediately into… 5 Rounds 12 KBS 10 Alt Box Step Ups 8 HSPI/ Hand release Push Ups
Push Jerk (week 4 of 4) EMOM 10:00 O: 1 Push jerk (Start around 65-67%) E: E: 8 Bent over flys + 10 Banded face pulls Finisher: Max effort barbell overhead hold with 40% of your last push jerk. Last week! We will move to push jerk + split jerk next week Then… 12:00 AMRAP:…
5 Min AMRAP 5 Sit-ups 10 air squat 5 pushup 10 Walking Lunges 1:30 rest 5 Min AMRAP 3 Tall box jumps 30/24 6 Strict chin-ups (or banded strict chin ups) 9 V-Ups 1:30 rest — 5 Min AMRAP 7/5 Cal Bike 20 Empty barbell push press 45/35 7/5 cal bike 20 Empty Barbell Jump…
8 Sets: (week 2 of 4) 6/6 Farmers Hold Rev Lunge from 3 in plate 4-7 Chin-ups + pause with chin over bar 20 Banded triceps ext 20 Banded crunch Then… For time: 20 TTB 40 Alt Hang DB snatch 80 Double unders (120 singles) – 15 TTB 30 Alt Hang DB snatch 60 Double…
8:00 AMRAP: :20 Sec Row 5 I-Y-T 5 Empty BB Snatch grip Deadlift 4 EMpty BB Back Rack Alt Lunge Steps Then.. Snatch complex: EMOM 10:00 Odd: 5 Snatch pulls Even: 2 Power Snatch Build in weight for the power snatch. The snatch pull weight does not need to be exact, make it easy to…
