1. 3 sets
• 10 toes elevated DB RDL
• 30” feet together glute bridges
2. Front Squat / 5 sets/2’ rest
• 5 reps @heavy
3. AMRAP 15’
• 15 WB
• 10 T2B
• 5 burpee pullups
4. 3 sets
• 15 weighted sit-ups
• 20 banded hip thrusts on bench
1. For quality • 40 reps push backs https://youtu.be/ayQoxw8sRTk?si=cMe3vuJxHDOF5GS6 * every 10 reps complete: • 5 pike pushups • 10 deadbugs 2. Strength / EMOM 10’ Odd: 5-7 strict ring pullups Even: 5-7 strict hspu 3. In a 3’ window complete/ 1’ rest/ 4 sets • 24 Alternating Snatches /from ground/ • max cals rowing 4….
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 8/8 Cross body KB deadlift Min3 – 40s. D-ball hold in bear hug B. 3 Rounds, for quality: 12 Dead stop sumo deadlift high pull w. KB 3 Wall climb w. 3s. pause at the top Rest 60-90s….
A: gymn + 3 rnft 4 ‘hip flow’ 6 down ups w/toe touch 8 deadbugs 20 butt kickers B: 5 sets 5-7 strict pull ups 15 inverted row 30″ rest btw C: Metcon 50-40-30-20-10 – russian swings – jumping lunges – mountain climbers D: Acc.: 2 -3 sets 60 penguin crunches 12 alt. V-ups
A. Warm-up: Gymn. + EMOM 12’ Min1 – 20 Jumping jack + 10 Hollow rock Min2 – 10/10 one leg rdl with kb Min3 – 40s alt box step Min4 – 15/15 kb halo B: Metcon Buy in: 1000 m run/row 50-40-30-20-10 – Gtoh w plate 20/10 – Abmat sit up – Am swing 16-24/8-16 –…
1. For quality complete: • 60 box step ups *every 20 reps complete: • 10 birddogs • 5/5 single leg hip thrusts on box 2. In a 12’.. ..find your heavy 3 rep max deadlift 3. ‘SB 12th Birthday’ / 12 rounds • 100m shuttle run • 8 double KB front rack walking lunges •…
SMR + WU with Barbell: 3rds 1′ skierg 5 Low hang power clean @empty bar 5 squat clean 10 Air squats 30 Mountain climbers 10 wall slides B. Every 45 secs for 9 minutes 1 Clean & Jerk @75/80% of 1RM C. Clean High Pull 3×3 @100-105% D. Metcon 10 RFT 1 Bear complex Rx: 70-80/40-50, OPEN:…
