a1)20-20-20-20 a2)25 DU EMOM 5 b1)Backsquat Cluster 5.3.1 x 3 rest 2 min. b2) Iso hold one leg(alternating) wall squat 30 sec. on, 1min. off x 4 c1)Handstand Hold 30sec.on 30 sec.off x 4 d1)10min. AMRAP 10 Wallballs 7 Ringdips 2 Ropeclimbs d2)For...
Read morea1)20-20-20-20 a2) 400 m run b1)Skill-How to do: DB/KB Ground to Overhead c1)Russian Step ups 4-6/leg 30 sec./leg d1)15-9-6 Deficit Pushups TTB 3min.rest 6min.AMRAP 15 KB/DB Ground to overhead 30 Wallballs
Read morea1)20-20-20-20 a2)Row 500m b1)DB RFSS 4-6 x4 c1)EMOM 5 10 Legraises d1)20min. Circle Pacemaker 10 cal Bike – Wallballs -Battlerope etc…
Read morea1)20-20-20-20 a2)500m row b1)FS 5,4,3,2,1 rest 90 sec. b2)DB Shoulder Press 4-6 x 4 rest 30sec./arm c1)Handstand Hold 30sec on/30sec.off x 4 c2)Ring Dips EMOM 5 4-6 c3)Pullups strict EMOM 5 4-6 d1)4 Rounds 8 DB/KB Thruster 8 Deadlift BW 20 DU/60...
Read morea1)20-20-20-20 a2)500m row b1)Dual KB Overhead Walk 30 sec.on/ 30 sec.off x4 b2)FLR Floor 30 sec.on/ 30 sec.off x4 c1)4 Rounds 100m KB Farmerswalk 20 DU/50 SU 10 Ringrows c3)4 Rounds Plate Carry 200m (1x around building)one plate in every hand...
Read morea1)20-20-20-20 a2)400m run b1)Backsquat 3-5 x 4 rest 90 sec. c1)Ringdips AMRAP unbroken x 3 rest 2 min. d1)21-15-9 Wallballs DB Ground to Overhead rest 3 min. d2)AMRAP 5 min. 5 Burpees 5 Slamball over Shoulder
Read morea1)20-20-20-20 b1)Goblet Squat 3-5 x 4/@6660/rest 90 sec c2)Ring Dips AMRAP unbroken x 4/rest 90 sec. d1) 5 Rounds 200 m run with Wallball 10 Pullups strict 10 DB Snatch alternating 20DU/50 SU 10 DB/KB Box Stepups 1 Ropeclimb
Read morea1)20-20-20-20 a2)500m row b1)Dual KB Overhead Walk 30 sec.on/ 30 sec.off x4 b2)FLR Floor 30 sec.on/ 30 sec.off x4 c1)4 Rounds 100m KB Farmerswalk 20 DU/50 SU 10 Ringrows c3)4 Rounds Plate Carry 200m (1x around building)one plate in every hand...
Read morea1) 20-20-20-20 a2) 400m run b1)DB/KB Rear foot elevated Split Squad 6-8/leg x 5 rest 60sec. b2)Floor Shoulder Press 6-8 x 5 / rest 90 sec. c1) Midline 3 Sets of: 30 sec. Plank 30 sec. Rest 30sec. Supermann 30sec. Rest 30sec. Hollow Rock 30 sec...
Read morea1)20-20-20-20 a2)DU/SU 3 min. b1) EMOM 10 odd: 8 KB Front Rack Squats even: 20 Mountain climbers 3 min. Rest b2) EMOM 10 odd: 10 Ground to Overhead KB/DB even: 6 Slamball Shoulders 3min.Rest b3) 21-15-9 Deadlift BW Pushups Wallballs
Read morea1)20-20-20-20 a2)Bear Hug Wallball lunges 20m b1)Goblet Elevator Squats 4-6 x 3 b2)Shoulder Press 4-6 x 3 Tempo @31×0 c1)Ring Dip Top Hold 30 sec. on/1min off x 4 c2)Diamond Pushups 10-15 x 3 / rest 90sec. d1) 10min. AMRAP 7 Slamball over...
Read morea1)20-20-20-20 a2)500m row b1)Arnold Press 4-6/arm rest 60sec. c1)EMOM 4 10-15 Situps c2)Plank 30sec.on 30 sec. off x 4 c3)knee Raise top hold 30 sec. on/30 sec off x 4 d1)Pullup top Hold 15 sec./ rest 1 min x 4 d2)Ring Dip top Hold 30 sec./ rest...
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