5 sets 20/15 cal row 15/12 cal bike 400m run rest 2:00 Then.., weighted bench dips feet elevated 1- 20 reps BW 2- 12 reps with plate 3- 10 reps with plate 4- 10 reps -dropset-10 reps- dropset- max reps Then.., BB curls 1- 15 light weight 2- 12 reps :3neg 3- 10 reps :3neg…
2 Sets 3 Rounds 100m run 10 Muscle Snatch 66/55 or EB 100m Run 10 OH squat / FR Lunges Rest 2:00 repeat Squat Clean Ladder: 1 Squat Clean at 50% every 30 seconds x 5 Rounds Rest 1min. and change weights 1 Squat Clean at 55% every 30 seconds x 5 Rounds Rest 1min….
10min. to finish… 50-40-30-20-10 Russian Twists with 5lb. plate 10-10-10-10-10 Toes-To-Bar 10-10-10-10-10 Sit-Ups Then… Standing BB strict press Set 1: 10 reps :2 neg Set 2: 8 reps :2 neg Set 3: 6 reps :2 neg Set 4: Max reps with Set #2 load. no tempo Then.., Complete 3 Sets Kneeling DB SA press with…
7min cap 2k/1800m row * every min get off and perform 7 KBS 70/50. scale 50/35 * you get the first min to row as far as possible. Then.., Back squat Set 1: 15 light reps Set 2: 12 reps :3 down :3 up Set 3: 3 Half reps from bottom into 3 Full reps….
3 Rounds with a mini band 10 Side step R/L 10 Forward/Backwards Walk R/L 10 Glute Bridges 10 Single Leg Glute Bridges R/L 10 Bird Dogs R/L 10 Squats Then.., 0-12min. 3 Rounds: 400m Run 400m Row 12-25min. Build to Heavy 2Rep Back Squat 25-36min. For Time: 21-15-9 Front Squats 135/95 Burpees Toes-To-Bar
Thought this would be a nice change of a pace for today. Spending 8-10min. at each station with NO REST between stations (40min. straight through): Build to a Heavy Squat Clean Then.., complete 100 Incline DB Bench Press with 50s for men and 25s for women. * or 100 perfect push ups Then.., complete 100…
6 sets: 25/20 cal bike 50 double unders/100s 500m/400m row rest 2:00 Then.., 4 sets 30 weighted glute bridges. light 30 Lateral band walks 15/15
3 Rounds 10 Arm circles 10 Air squat :2 hold bottom :20 Hollow hold or FLR Then.., Snatch deadlift + Hang Snatch Pull + power/muscle Snatch (1+1+1) Then.., Every 5 min x 4 rounds 200m run 250m/200m Row 20 Alt DB Snatches 50/35 Max pull-ups… *give yourself a little time to get ready for the…
3 rounds 1:00 Bike/row 10 Alt lizard stretch 30 Flutter kicks Then.., For Time: 18-16-14-12-10-8-6-4-2 Toes-To-Bar/ knee raises Front Rack Lunges 95/65lb. Burpees over bar Front Squats Step ups or Box Jumps Russian KB Swings 70/53lb. Time CAP: 35min. *subsitutie DBs for BBs. 35/25
5:00 Clock 20 Jumping jacks 10 BW Alt RDl 20 Jumping jacks 5 Up downs 20 Jumping jacks 5 burpees Then.., Clean & Jerk warm-up Then.., 15min. AMRAP: 7 Cal 3 Hang Power Cleans 7 Wall Balls 3 Jerks Then.., close grip Bench press 1: 20 reps light 2: 1 half rep from bottom +…
