Every 90 x 6 Sets: 9 Min total Set 1: (0:00 – 1:30) 6 Barbell RDL with a controlled descent – (mod/heavy) 6/6 Suitcase Bulgarian split squats Set 2: (1:30 – 3:00) 12 Alt DB Curls 12 DB Skull crushers 8-12 Leg raises/Knee raises from pull-up bar Then.. For Time: 10-9-8-7-6-5-4-3-2-1 Deadlift DB Bench Press…
3x :20 Machine of choice 5 BB Bradford press 10 Sec Barbell Overhead Hold 10 /10 single Leg Calf Raises Then.. (week 2 of 4) EMOM 10:00 O: 2 Push jerks (Start around 60%) E: 8 db Bent over flys + 10 Banded pull aparts Finisher: Max effort barbell overhead hold with 40% of your…
Every 2:00 x 5 (week 6 of 6) 1 Enderton front squats complex into… 5 BACK squats Start at about 60% of your 1rm front squat Then… Every 4:00 x 4 sets: 48 Double unders 24 Wall Balls 12 Burpees to a plate AMRAP rope climbs/ commando pull-ups.in the remaining 4:00 *no rest between rounds!
12:00 AMRAP for quality: 10 DBL DB sKull crushers 20 Banded tricep pushdowns 10 DBL DB RDLs 20 Banded hamstring curls 10 Leg lowers 20 Heel taps 1/2 Then.. EMOM 24:00 3 rounds: MIN 1- 10/7 cal bike MIN 2- AMRAP DB Row. Chest supported 35/25 MIN 3 – 12/10 cal row min 4 –…
8 Rounds For Quality & Time 15 DB Push Press 2×35/2×25 3 Barbell Bench Press 65% *Higher reps + Small increase in weight!!! *Every set of each movement need to be unbroken. Then… 16:00 AMRAP: 10 Air squats 10 Lunges 10 Push-ups 20 Sit-ups 20 Double unders
5 Rounds 500m Row 15 Wall Balls 10 Alt DB Snatch 5 Pull Ups/ 3Mu Then… 3 Sets: 8/8 Single Leg Hip Thrusts w DB 10 RKBS 15 Banded Hamstring Curls
10:00 AMRAP 10 Thrusters 45/35 10 V-Ups 10 Up Downs Then… Clean warmup. Every 1:15 x 8 Sets 1-8 2 Clean Pulls 2 Power cleans (singles) Sets 8-12 1 Power clean Then… 5 rounds (1:30 on/1 min off): 6 Hang Power Cleans 135/95 5 S2OH 4 Burpee pull-ups Max Box Jumps in remaining time
Push Jerk (week 1 of 4) EMOM 10:00 O: 3 Push jerks E: 4/4 Gorilla rows Finisher: 1 max effort set of empty BB bradford press Then.. For Time: 15 Power Snatch 75/55 15 Cal Row 12 OHS 12 Cal Row 9 Squat Snatch 9 Cal Row Rest 1 Min….and go back up
Every 2:00 x 5 (week 5 of 6) 1 Enderton front squats complex into… 5 BACK squats Start at about 55% of your 1rm front squat Then.. 4 Rounds For Time: 40 Double Unders 30 Sit-ups 20 Walking Lunges with Farmers Hold 10 Single arm devils press
10 Rounds For Time 12 DB Push Press @ 2×35/2×25 3 Barbell Bench Press @ 60% *Every set of each movement need to be unbroken. Then… 5 Sets For Times : 8 DB Hang Power Cleans 6 Double DB Front Squats 4 Devils Press 6 Double DB Front Squats 8 DB Hang Power Cleans Rest…
