Front Squats, 6×1, Rest time is your optionSuggested rest between 2:30 minutesIf you establish what you want to be your 1RM within 5 minutes then do a 5×3 front squats at 75% every 2 minutes 20 MIN AMRAP 12 DB Walking Lunges (50/35)50 Jump Ropes5 HSPU (increase 5 reps every round)
S2O1×3 every 90 sec2×2, every 90 sec4×1, every 90 secoff racks, no SPLit Jerk 5 Rounds For Time, 15 min cap 12 DL (155/105)9 Hang Cleans 6 S2O Finisher5 Strict Leg Raises10 Barbell Bicep Curls 10 V Up Leg Overs (10 each way)10 DB Pull Overs to Close Grip Press
3 Rounds of7 Double DB Snatch (35/20) (FB 50/35)10 Box Jumps (24/20) Bench Press, 60%, 50 RepsReverse Grip Front Raise, 10 each 3 Rounds of7 Sprawl to Double DB Snatch10 Box Jumps (24/20) FB 27/22 Reverse Grip Rows, 50, 85% of what you used for BenchRear Raise 3Rounds of7 Plank Rows + DB Sprawl + […]
Clean and Jerk, 10×1, EMOM For Time, 12 min cap 21-15-9Thrusters (95/65)Pull Ups Clean and Jerk, 10 min, 5×1 every 2 min
Back Squats, 6×1, Rest time is your optionSuggested rest between 2:30 minutesIf you establish what you want to be your 1RM within 5 minutes then do a 5×5 back squats at 75% every 2 minutes 5RFT, 22 min cap 30 Wall Balls (20/14)10 SDHP (115/75)With the time left from the 22 min, complete max Rope […]
Use this link to orderhttps://www.surveymonkey.com/r/3MNBLVS Tempo Front Squats, 45%, 90 sec3×1 (9 down – 1 pause in the hole – 9 up)3×2 (6 – 1 – 6)3×3 (3 – 1 – 3) For Time 10-20-30-20-10, 25 min capWall Balls (20/14)DB Sprawls (20/10) Burpee without chest and thighs coming all the way down.5 Hang Cleans after each round (185/125)
Use this link to orderhttps://www.surveymonkey.com/r/3MNBLVS Bench Press, 7×5, 80%Farmers Hold 70s/50s Every 2 min Pre Exhaust – 10 min cap DB Front Raise, 10 thenDB Side Raise, 10 thenDB Rear Raise, 10 3 sets total, 30s rest 5RFT- 10 min cap HSPU 3-6-9-12-15Kip Swings 15-12-9-6-3
Use this link to orderhttps://www.surveymonkey.com/r/3MNBLVS Tempo Back Squats, 50%, 90 sec3×1 (10 down – 1 pause in the hole – 10 up)3×2 (7 – 1 – 7)3×3 (5 – 1 – 5) 20 Min AMRAP3 Snatches 70%9 OHS27 ABMAT Sit Ups1 min rest
Bicep Curls, 10 each down to 1 eachDB Pullovers to Close Grip Bench, 10-110 min cap Partner Max Reps, 14 min1 minute on the clock:10/7 Row 5 Ball Over Shoulders (50/40)Max KBS with remaining time from the minute (70/50)Switch on and off every minuteone person works, while the other person rests Chest Fly 10-8-6-4-2-4-6-8-10Back Fly, […]
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