35-40:00 AMRAP 1 Min Bike or Row 20 Plate GTOH 45/35 20 Plate Russ Twists 2 Min Bike or Row 20 Air Squat 10 Strict Chin Ups 3 Min Bike or Row 20 RKBS 20 Bodyweight Step Ups 4 Min Bike or Row 20 Hanging Knee raises 20 Burpees to Target start back on the…
Every 1:30 for 6 sets: Set 1 – 10 band pull throughs + 8 @50% Set 2 – 10 band pull throughs + 6 @ 60% Set 3 – 10 band pull throughs + 4 @ 72-75% into Set 4: 2 Tall BJ + 1 @ 79-82 % Set 5: 2 Tall BJ + 1…
Press/Pull. (week 4/6) Complete 1 set every 2:30 x 4 Sets 10/8/6/4 Strict Press 8 Pendlay rows 8/8 Seated external shoulder rotations *Increase weight over the 4 sets of strict press. Finisher- 1 max set of strict press with the empty barbell Then… 4 rounds for time 4 Pull Ups 8 STOH 115/75. (8 HSPU)…
Every 1:30 x 6 (week 3 of 6) O – 6/6 Split squats E – 8 No Lockout Front Squats Then.. 14:00 AMRAP: 10/7 Cal bike 5 Front squats TFTG 10 DB bench press 5 Burpee pull-ups 10 wall-balls
35 minutes to finish… 15 Cals 15 Sumo Deadlift High Pulls 15 Burpees 15 DB Goblet Squat 15 Sit-Ups … Then 14 of all that … Then 13 of all that … Then 12 of all that … All the way to 1.
Week 10 of 12 Bench Press 6 x 3 @ 75% 1 x Max Reps @ 75% Pendlay Rows 6 x 4 (Build
Every 75 x 7 Sets Sets 1-5: 1 Squat Clean 1 Power Clean 1 Front Squat 1 Jerk Set 6 and 7: 1 Clean and Jerk Then.. Every 4:00 x 4 Sets: 3 Snatch 6 Box Jump Overs 12 Pull Ups 6 Box Jump Overs 3 Snatch
2 Rounds: 1:00 Row 12 Band pull aparts 8 Alt Lunges 4 Push ups Then.. 3 Sets: (10 Min to complete) 10 DB hammer curls 10 Alt DB curls Into… 10-12 Bent over Reverse Flies 15-20 Band pull aparts Into… 10 Alt Cossack Squats Then… 24 min amrap: 3 Devils Press 6 Push-ups with dbs…
Every 1:30 for 6 sets: *Set 1 – 10 band pull thru + 4 @ 65% *Set 2 – 10 band pull thru + 4 @ 70% *Set 3 – 10 band pull thru + 4 @ 72-75% into… Set 4: 3 Tall BJ + 2 @ 77-80 % Set 5: 3 Tall BJ +…
3 Rounds: 10/10 Banded strict press 10 Band pull-aparts 5 wall balls 5/3 Cal bike Then… 3 Sets For Quality: 12 Delt raise, alt between front and side raises 12 Bent over flys with light DBs or Plates :20 Sec Side Plank per Side Then… Press/Pull. (week 3/6) Complete 1 set every 2:30 x 4…
