3X 10 BANDED LAT PULL DOWN + 10 SCAPULAR PUSH UPS
A) 4X6-8 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN
B) 4X6-10 STRICT RING DIPS, REST 1 MIN
10 MIN EMOM
-10 WALL BALLS 20/14 LBS
-AMRAP BURPEE BOX JUMPS 24"/20"
Read More3 RDS EASY
-10 PVC PASS THROUGH
-15 PVC GOOD MORNINGS
-20 PVC BACK SQUAT
7 SETS
-200M RUN
-10 DOWN DOG WALKS
-50 SINGLE UNDERS
REST 1 MIN
5 MINS EASY ON MACHINE
Read More3X 10 BANDED LATERAL SQ WALK/SIDE + 30s PIGEON STRETCH/SIDE
4X6 FRONT SQ W/ 3s PAUSE IN SQ, REST 2 MINS
3 RFT
-400M RUN
-10 POWER SNATCH 95/65 LBS
- 10 BURPEES OVER BAR
**RX+ (115/75LBS, BAR FACING BURPEE OVERS)
Read More3 RDS EASY
-1 MIN ROW
-20 ALT. ARM/LEG QUADRUPED HIP EXT.
-20 WALKING LUNGES
4 SETS
-600M RUN SPRINT
REST 60s
-400M ROW SPRINT
REST 120s
5-8 MIN STRETCHING (SAMSON/ PIGEON STRETCH)
Read More3X200M RUN + 6 BURPEE BROAD JUMPS
3RFT
-60 WALL BALLS 20/14 LBS
- 50 DEADLIFTS 135/95 LBS
- 400M RUN
-30 CAL ROW
Read More3X6 SINGLE ARM DB DEATH MARCH/SIDE + 30s COUCH STRETCH/SIDE
5X3 DEADLIFT W/ 3s NEGATIVE, REST 2 MINS
FOR TIME
-30/24 CAL BIKE
-50 DOUBLE UNDERS
-20 DB DEVIL PRESS 20/15 LBS
-10 WALL WALKS
**RX+ (40/30 CAL BIKE, 100 DU, 35/25LBS DB, 20 HSPU)
Read More6 MINS EASY
-6 DOWN DOG WALKS
-10 BANDED MONSTER WALK (FORWARD/BACKWARD)
-15 SUPERMAN BACK EXT.
20 MIN CLOCK
-100M SHUTTLE RUN (50M DOWN/BACK)
-12 D-BALL OVER SHOULDER 50/20 LBS
-6 DB BURPEE BOX STEP OVERS 20"/18" (20/15LBS)
-5 MINS EASY ON MACHINE
Read More3 SETS - SNATCH PULL + 4 MUSCLE SNATCH + 4 OHS 45/35LBS
REST 45s
12 MIN EMOM
-1 HANG POWER SNATCH + 1 OHS
3 RFT
-400M RUN
-12 PULL UPS
-24 THRUSTERS 45/35 LBS
**RX+ (C2B PULL UPS, 65/45 LBS)
Read More3 RDS EASY
-30 SINGLE UNDERS
-8 DOWN DOG WALKS
5 SETS
-500M/400M ROW
-20 BURPEES
REST 90s
-5-8 MINS STRETCHING (TWISTED CROSS/ SAMSON STRETCH)
Read More3X 10 DB BENCH PULL OVERS + 30s SEATED SUPINE TWIST STRETCH/SIDE
A) 4X6-8 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN
B) 4X8 DB WEIGHTED WINDMILL/SIDE, REST 1 MIN
FOR TIME
-800M/700M ROW
-20 KB SWINGS 53/35 LBS
-80M SINGLE ARM FRONT RACK KB CARRY RIGHT (2X20M DOWN/BACK)
-20 KB SWINGS
-80M SINGLE ARM FRONT RACK KB CARRY LEFT (2X20M DOWN/BACK)
Read More3X 50 FT QUADRUPED CRAWL + 15 HOLLOW BODY ROCK
4X5 FRONT SQ @ 3111 TEMPO, REST 2 MINS
10 MIN AMRAP
-20 ALT. DB SNATCH 50/35 LBS
-15 TOES TO BAR
-10 BURPEE BOX JUMP 24"/20"
**RX+ (75/50LBS DB, GHD SIT UPS, 30"/24" BOX)
Read More6 MINS EASY
-30s BIKE
-20 ALT. ARM/LEG QUADRUPED HIP EXT.
-10 STRAIGHT LEG SIT UPS
6 SETS
-400M RUN
-10 UP DOWNS
- 12/9 CAL BIKE
REST 90s
-400M WALK
Read More
3X 200M RUN + 8 DOWN DOG WALKS
4 RFT
-400M RUN
-20 POWER SNATCH 115/75 LBS
- 30 DB RENEGADE ROWS 35/25 LBS
Read More3X 10 BANDED LAT PULL DOWNS + 20 GLUTE BRIDGE MARCHES
A) 4X 8 DB BENCH ROW W/ ROTATION/ARM, REST 1 MIN
B) 4X30-60s RING HOLLOW BODY HOLD, REST 1 MIN
12 MIN CLOCK
5-10-15-20-25-30-35....ETC...
-WALL BALLS 20/14 LBS
-HANG PWR CLEAN 95/65 LBS
-3X40M SHUTTLE RUN (20M DOWN/BACK)
**RX+ (30/20LBS WB, 115/75LBS)
Read MoreREST 30s
5X5 TNG PUSH PRESS, REST 2 MINS
FOR TIME
-400M RUN
-40 DEADLIFTS 185/130 LBS
-40 SINGLE ARM OVERHEAD LUNGES 50/35LBS (SETS OF 10)
-400M RUN
Read More
3 RDS EASY
-50FT BEAR CRAWL
-30 SINGLE JUMP ROPE
-1 MIN BIKE/ROW
40s ON, 20s OFF FOR 20 MINS
A) ASSAULT BIKE FOR CALS
B) 40M SHUTTLE SPRINT (20M DOWN/BACK)
C) ROW FOR CALS
D) 40M SHUTTLE SPRINT (20M DOWN/BACK)
5-8 MINS STRETCHING (COUCH/ SINGLE LEG BENCH HAMSTRING STRETCH)
Read More3X10 DB BENCH PULL OVERS + 10 SCAPULAR PUSH UPS
A) 4X4-6 STRICT PULL UPS (WEIGHTED OPTIONAL), REST 1 MIN
B) 4X8-10 RING PUSH UPS, REST 1 MIN
10 MIN AMRAP
- 200M RUN
-35 DOUBLE UNDERS
- 15 KB GOBLET SQ 53/35LBS
**RX+ (50 DU, 70/53LBS KB)
Read More3X 10 BANDED LATERAL SQ WALKS/SIDE + 30s PIGEON STRETCH/SIDE
4X12 FRONT RACK BARBELL BOX STEP UPS 20"/18", REST 2-3 MINS
21-15-9 REPS FOR TIME
-BURPEE BOX JUMP PVERS 24"/20"
-KNEES TO ELBOWS
-ALT. DB SNATCH 50/35 LBS
**RX+ (30"/24" BOX, T2B, 75/50LBS DB)
Read More