3 Sets: 3 Handstand negatives, 5-8 strict HSPU or 20 Sec HS Hold or tall plank 6-8 DB ChainSaw Rows Per Arm 12-15 Reverse Flies with Light Plates 20 Steps Stagger Stance DB Walking RDL (Death March) 10 per leg Then.. week 3/4 EMOM x 10: Odd: 3 Push press Even: 8 Pendlay rows —…
Every 2:00 x 5 (week 3 of 6) 1 Enderton front squats complex + 3 regular front squat Start at about 42-47% of your 1rm front squat 1 Enderton front squat is.. 1 Front Squat with a 3 sec Pause + 1 1/4 Front Sq + 1 FS Then…. 20 Rounds For Time: 2 Power…
For time: 60 Alt DB Snatch 50 Push Ups 40 DB Hang Power Cleans 30 Sit Ups 40 DB Front Squats 50 Double Unders 60 Alt DB Hang Clean and jerk
8 Rounds For Quality and time 15 DB Bench Press @ 2×35/2×25 3 Strict Press @ 65% – from the ground *Each set of each movement must be completed unbroken Then….. 3 Sets: 12-15 Banded deadlifts 10/10 bodyweight Bulgarian split squats Then.. 14:00 AMRAP: 10 Deadlifts 5 Devils press 10 Goblet squats/pistols 5 Box jumps…
3-4 Sets: 1:00 easy bike :15 L sit :30 Wall sit For Time 50-40-30-20-10 Cal Bike Between each round complete: 10 RKBS 10 Chin Ups 10 Jumping Lunges 10 V-Ups
Snatch Complex Every 1:15 x 8 Min 1-5 1 Snatch pull 1 Power Snatch from below the knee 1 Power Snatch from the floor Min 6-8 1 Power Snatch Then… 12 Min AMRAP: 24 double-unders 8 Hang squat cleans 135/95 6 Burpees over the bar 4 Power Snatch
3 Sets: 30 Shoulder Taps 20 Opp Knee to Opp Elbow Mountain Climbers 15 Tuck Crunch 10 Sec Hollow Hold *rest 60 sec between sets Then… Every 2:00 x 12:00 Odd: 7 Barbell Good mornings with a controlled descent – (moderate weight) 6/6 Curtsy lunge (not alternating) Even: 8/8 DB/KB Chainsaw row 70/50 12-15 Standing…
Warmup 10 Wall balls 5/5 Step ups 25 ab mat sit-ups Then…. Push press (week 2 of 4) EMOM x 10: Odd: 4 Push press Even: 10-12 Side delt raise — Finisher: 1 max effort set of push press @ 60% of your heaviest set of 4 Then… 3 Rounds For Time: 15/12 Cal Row…
Every 2:00 x 5 (week 2 of 6) 1 Enderton front squats complex + 2 front squat Start at about 40-45% of your 1rm front squat Then… 6 Rounds For Time: 3 Bar Facing Burpees 95/65 5 Sumo DL High Pull 7 Pull Ups : c2b 9 OHS
1:00 couch stretch R 1:00 couch stretch L 1:00 child pose Then… 40:00 AMRAP 50/40 Cal Row 40 Walking Lunge Steps 30 Kettlebell Swings (russian) 20 Hand Release Push Ups 10 Strict Chin Ups
