EMOM x 8 Sets: (Week 1 of 6) Even: 5 deadlifts 60-65% Odd – 6 Deficit Goblet hold Curtsy lunge (off a 45 lb plate,) Week 1 of 6 on our deadlift build. Focus on applying what we practiced in the prior weeks with the lift offs. Stay over the bar from the floor to…
40 Banded curls 40 Banded Tricep push downs 40 Lateral mini Band walk (total) 2x Then… EMOM: 12min (week 3/6) Min 1 – 12 DB bench press + 6 Push-ups Min 2 – 10 DB lat pull Overs + 10 Band pull – aparts Min 3 – 6/6 DB Bent over rows. Heavy! Then… For…
AMRAP 20 Minutes 200m Row/run 20 Toes to Bar 20 Push Press (115/80) 12/9 Cal bike 20 V Ups 20 Push Ups Then.. Clean warm up Then. Every 99sec 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat
100 m run 5 Devils Press 10 v-ups 200m Row — 200 m run 10 Devils Press 20 leg lowers 400m Row — 300 m run 15 Devils Press 30 Russian Twists 600m Row — 400 m run 20 Devils Press 40 Sit Ups 800m Row
For Time: “You go, I go style” 10 Rounds: (5 Rounds Each) 5 Power Snatch 95/65 6 Cal Assault Bike 7 Toes-To-Bar Immediately into; 10 Rounds: (5 Rounds Each) 5 Power Cleans 135/95 6 Cal Assault Bike 7 Toes-To-Bar Then… “Bench Press (Week 3 of 12) A1) Bench Press 1 x 8 @ 40% 1…
Back Squat Waves – every 3:30 Set 1: 0:00 -3:30 5 @ 57% 3 @ 67% 2 @ 79% Set 2: 3:30 – 7:00 3 @ 77% 2 @ 80% 1 @ 82-85% Set 3: 7:00 – 10:30 2 @ 80-82% 1 @ 83-86% 1 @ 88-92%+ Then… For Time: 40 box step ups 10…
:60 sec Bike into 2 rounds: 6 lunges 6 air squats 6 Sit Ups 6 Single DB Bicep Curls 6 Ring rows :10 Sec Dead Hang From 32:00 AMRAP: 40/30 Cal bike 20 Sit-ups 20 Renegade rows 20 Push-ups on DBs 20 BB Curls 20 BB strict press 20 Air squats 20 Lunges 10 Strict…
EMOM x 10 Sets: (Week 6 of 6) Even: 5 Deadlift lift offs to blow the knee + 1 regular deadlifts “Deadlift Lift Off” = lift the bar to below the knee and pause in perfect position, then back down to the ground @ 55-60% Odd – 8/8 Deficit Curtsy lunge (off a 45 lb…
3 Rounds :20 sec bike 3 down ups 6/6 Single DB Bench Press 10 Calf Raises 12 Banded straight arm Pull Downs Then.. EMOM: 12 (week 2) Min 1 – 12 DB bench press Min 2 – 10 DB lat pull Overs Min 3 – 6/6 DB Bent over rows Then… 5 Rounds For Time…
8:00 EMOM Even – 10/7 Cal bike Odd – 5 Hang power snatch above the knee Then… 9/11/2001 Tribute WOD 22 Min AMRAP for 22nd Anniversary 9 Toes to bar/ Sit Ups 11 Wallballs 200m Run 01 Rope Climb / 3 chin up 22 Min is a LONG workout — this workout is to remember…
