a1)20-20-20-20 a2)3 min aerobic work b1) Weighted Step ups alternating 4-6leg x 4 rest 60 sec. b2)Deadlift EMOM 10 / 3 Tng @ 70% 1RM c) 50 Air Squats 3min. 3 rounds TC 3:30 min. 8 strict pullups 12 alternating KB Swings 8 KB Thruster 8 TTB AMRAP...
Read morea)20-20-20-20 b)4 Sets 30sec. HollowRock 30sec. Rest 30sec. Supermann 30sec. Rest c)Pull up Top Hold 10 sec.on/30sec.off x 4 d)Ring Dip Top Hold 30sec on/30sec.off x 4 e)Buy in: 15 Slamball over Shoulder TC: 3 min. 3 Rounds TC:4:15 min 40m KB...
Read morea1)20-20-20-20 a2)3 min aerobic work b1)RFESS 3-5/leg rest 60 sec b2)Deadlift 3,2,1 x 4 rest 2min. c) 50 Air Squats 3min. 3 rounds TC 3:45 min. 8 strict pullups 12 alternating KB Swings 8 KB Thruster 8 TTB AMRAP Situps 3 min.
Read morea)20-20-20-20 b)4 Sets 30sec. HollowRock 30sec. Rest 30sec. Supermann 30sec. Rest c)Pull up Top Hold 10 sec.on/30sec.off x 4 d)Ring Dip Top Hold 30sec on/30sec.off x 4 e)Buy in: 15 Slamball over Shoulder TC: 3 min. 3 Rounds TC:4:30 min 40m KB...
Read morea1)20-20-20-20 a2)3 min aerobic work b1)RFESS 3-5/leg rest 60 sec b2)Deadlift 3,2,1 x 4 rest 2min. c) 100 Situps TC 4min. 3 rounds TC 4 min. 8 strict pullups 12 alternating KB Swings 8 KB Thruster 8 TTB AMRAP Situps 4 min.
Read morea)20-20-20-20 b)4 Sets 30sec. HollowRock 30sec. Rest 30sec. Supermann 30sec. Rest c)Pull up Top Hold 10 sec.on/30sec.off x 4 d)Ring Dip Top Hold 30sec on/30sec.off x 4 e)Buy in: 15 Slamball over Shoulder TC: 3 min. 3 Rounds TC:5 min 40m KB...
Read morea1)20-20-20-20 a2)3 min. aerobic work b1)Front Rack Lunges Barbell 3-5/side x 4 rest 2 min b2)One Arm Bench Press 3-5/side x 4 c1)Pullups strict 5-7 EMOM 5 d1)Week 2 Buy in: 3 min TC 27 Burpee over Bar lateral 4 rounds of: TC 4min/Round 10...
Read morea1)20-20-20-20 a2)3 min. aerobic work b1)Front Rack Lunges Barbell 3-5/side x 4 rest 2 min b2)One Arm Bench Press 3-5/side x 4 c1)Pullups strict 5-7 EMOM 5 d1)Week 3 Buy in: 3 min TC 29 Burpee over Bar lateral 4 rounds of: TC 4min/Round 9...
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