2 Sets / 1:00 Rest 30 Banded Straight Arm Lat Pulldowns 30 Banded Chest Pulls 30 Banded Curls Then…. 10 Rounds For Quality & Time 12 DB Bench Press @ 2×35/2×25 3 Strict Press @ 60% – From the Ground — *This will be progressed for 12 weeks, so use the loading listed. *All sets…
15:00 AMRAP: 15/12 Cal row 9 DB push press (or 9 HSPU) 7 Strict pull-ups 5 Devils press At the 15:00 mark start the next amrap… 15:00 AMRAP: 10/7 Cal bike 10/10 DB Bulgarian split squats 10 Goblet squats 20 Sit-ups
4 rounds 15/12 cal row 10/7 cal bike Then.. Every 2:00 x 12:00 Odd: 15/15 Monster band kick backs + 8 Barbell RDL with a controlled descent – (Light to moderate) Even: 8-10 Seated DB tricep ext(French press) 10-12 Double DB Hammer curls. Then… 10 Rounds for time: 1 Rope Climb/ 2 wall climbs 4…
(week 2 of 4) EMOM x 10: Odd: 5 Push press Even: 8/8 Chainsaw rows ( KB or DB) — Finisher: 1 max effort set of push press @ 65% of your heaviest set of 5 — Build in weight over the 5 sets of push presses. Focus on getting your head through as soon…
4 rounds: 3 BB RDLs 3 BB Muscle cleans 6 BB bradford press 3 Broad jumps 3 burpees Then…. Power clean prep Then…. Power clean. Every 1:00 x 10 Min 1-6 1 Clean pull 1 power clean from below the knee 1 Power clean from the floor Min 7-10 1 Power clean Then…. :75 on/…
Mini band Glute bridge Then… Every 2:00 x 5 (week 1 of 6) 2 Enderton front squats complex Start at about 40% of your 1rm front squat 1 Enderton front squat is.. 1 Front Squat with a 3 sec Pause + 1 Front Squat 1/4 + 1 Front Squat Then….. 14:00 AMRAP: 12 Pull-ups/ 6…
2:00 Work/1:00 Rest 30 Jumping lunges 20 Knee to Elbow Mountain Climbers Max Rep Single Arm Alt Devils Press in remaining time Then… 7 Rounds For Time: 10/7 Cal Row 10 Air Squats 10 Push Ups 10/7 Cal Bike 10 V-Ups
10 Min to Complete: 3 Rounds Not For Time but for Practice: 3 Wall Walks – 5-8 HSPU or Strict HSPU 8-10 Alt Pistols or Pistol Practice (sit to bench or box, or box step up) :20-30 Sec Plate Pinch 25/15 Then…. 12 Rounds For Quality & Time 10 DB Bench Press @ 2×35/2×25 3…
Every 1:15 x 6 Sets 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Snatch High Pull 1 Hang Squat Snatch *Build From Empty Bar to 60% Then… 12 Min AMRAP: 3 Burpee Pull Ups 6 Front Squats 155/105 9 Box Jump Overs 12 Deadlifts
Every 2:00 for 40:00 (4 Rounds) 1: 10 Burpees + 12 Alt DB Box Step Ups (1 DB) 2: 1:40 Bike For Cals/ :20 rest 3: 16 Alt Hang DB Snatch + 16 AIr Squats 4: 1:40 Row For Cals/ :20 rest 5: 12 Kettlebell Swings + 12 V-Ups
