2 rounds: 5 Push-ups 10 Straight arm banded pull downs (standing on band) 10 Air squats 5 squats jumps :30 bike/row Then… EMOM: 12 (week 6/6) Min 1 – 5 Pause DB bench press + 10-12 Push-ups ( pause at the bottom) Min 2 – 10-12 DB lat pull Overs Min 3 – 10-12 Inverted…
5 Thruster 5 Strict pull-ups 10/8 cal bike 3x Then… Emom x 10 min: Min 1: 30 Double unders (45 Singles) Min 2: Snatch complex 1 Power Snatch 2 Hang Squat Snatch Or 3 Ps/Ms Then.. 5 Rounds For Time: 12 DB Single arm OH Walking Lunge (6 Right arm / 6 Left arm) 7…
2 rounds (10:00 total min) :00 – 2:00 amrap: :30 Plank 20 Situps 10 Tuck crunch REST 1:00 3:00 – 5:00 amrap: 5 Inverted BB Rows 10 Alt DB curls 10 Bent over flys 10 Z Press Then… For Time: 30/24 Cal row 30 Double unders (60 singles) 60 Alt lunges 5 Wall Walks (20…
(Week 6 of 12) Bench Press (Rest 1:30 After Rows) 1 x 5 @ 48% 1 x 3 @ 57% 1 x 2 @ 66% 1 x 1 @ 70% 1 x AMRAP @ 76% Snatch Grip Pendlay Rows 5 x 5 Build Then… 2 Deadlifts 185/135 5 Toes to Bar/vups. 7 Cal Bike
Front squat Complete 1 set every :90 Seconds x 7 Set 1: 3 @ 60-65% Set 2: 2 @ 70-75%% Set 3: 1 @ 75-80% Set 4: 1 @ 80-85% Set 5: 1 @ 85-90% Set 6: 1 @ 90-95%+ Set 7: 1 @ 100%+ No Waves today — the weight continues to go up…
3 Rounds: 100m Run 250m Row Then… 10 Rounds: 10/7 Cal bike 5 DB Incline bench press 50/35 5 Strict Chin-ups 5/5 Hang DB Snatch 5 BB Strict press 75/55 or lighter 5 BB Front squats 5 Burpees over bar 35min cap
Deadlift Week (3/6) Every 1:30 for 6 sets: *Set 1 – 6 reps @ 52% + 6 Def Curtsy Lunges each Leg w goblet hold *Set 2 – 6 reps @ 57% + 6 Def Curtsy Lunges each Leg w goblet hold Set 3 – 6 reps @ 62% + 6 Def Curtsy Lunges each…
3 Rounds 3 Scap pull-ups 3 Scap push ups 10 DB SeeSaw Strict Press 10 plank up downs 10 ring rows :30 bike/row/ski Then.. EMOM: 12 (week 5/6) Min 1 – 6 DB bench press + 10 Push-ups Min 2 – 8 DB lat pull Overs + 15 Band pull – aparts Min 3 –…
Every Min on the Min for 10 min: Min 1: 100m Run or 10/7 Cal Row Min 2: Clean complex* *Clean Complex: 3 Power cleans 2 Front squats 1 Shoulder to overhead *this should be unbroken Then… 15 min AMRAP: 20/15 Cal row 15 Front squats 10 burpee Pull-up 5 Devils press
Complete 4 Rounds for 40 Min Total Work for 1:30/ Rest for :30 1 :12/9 Cal Row or Bike + AMRAP Russian Kettlebell Swings :30 Sec Rest 2: 150m Run + AMRAP Ring rows :30 Sec Rest 3: 15 Burpee Broad Jumps + AMRAP Air Squats :30 Rest 4: 45 Double Unders + AMRAP V-Ups…
