1. General Warm-up + 2 sets * 5/5 High Pulls @DB * 5/5 Kneeling Strict Presses * 5 Goblet Squats * 12 Dead- bugs 2. Back Rack Walking Lunges * 3x 15m @mod.weight / 1 min rest btw sets 3. E30″ for 7′ * 1 Rope Climbs /RX:@weight vest/ 4. For Time 3 rds. *…
1. SMR + 2 sets * 15 Slow Banded Lat. Pull Downs * 10 Toe Touches in Push- up Hold * 10 Alt. V-ups * 10 High Knees + 10 Jumping Jacks 2. For Time / TC: 25′ * 8-16-24-32-24-16-8 @9-6 * 4-8-12-16-12-8-4 Shuttle Run @15m * 1-2-3-4-3-2-1 Rope Climbs 3. Acc. Work / 3…
1. General Warm- up + 2 sets * 5 Jumping Back Squats @3″ down @barbell * 8 Alt. Curtsy Lunges * 8/8m Lateral Monster Walks 2. Back Squat / 1’30” rest btw sets * 4×4 @80% 3. For Time / 2×22.5/15 / TC: 15′ * 50 DB Walking Lunges * 30 HSPU * 40 Front…
1. Warm- up + 2 sets * 1 min cardio /bike/row/jogging/ * 30″ Plank * 30″ Alt. Scorpions then, 1 sets * 10 ‘PVC’ Pass Throughs * 10 False Grip Ring Rows * 2×5 Kipping Swings * 20 Hollow Rocks 2. E3′ for 15′ * 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg * 6 Thrusters @2×22.5/15…
1. General Warm- up + 2 sets * 3 Tall Squat Clean * 3 Front Squat * 3 Strict Press * 3 Jerk * 6 Btn Barbell Rotations 2. 2x EMOM 6′ / 2 min rest Odd: 3 C&J @75% Even: 11 Target Burpees 3. EMOM 14′ 1. 15/12 Cal Row 2. 10 OHS @43/29 4….
1. Warm- up + 2 sets * 6/6 Half kneeling KB strict presses * 8/8 Dead- bugs @smr * 12/12 Lateral monster steps 2. Back Squat / EMOM 7′ * 2 reps @heavy weight 3. For Time *** 3 rds. * 700m Row * 35 V- ups 3 min rest *** 7 rds. * 3…
1. General Warm- up + 2 sets * 5 Push up to downward dog * 3/3 Turkish get- ups * 10 db KB Russian swings 2. For Time 3 rounds / 2 min rest btw rds. * 15 Kipping HSPU * 21 db KB Snatches * 14 Shoulder Taps in HSHold * 21 db DB…
1. SMR + General Warm- up + 3 rds. * 10m Bear Crawl * 10 Bird- Dog * 10m Spider Crawl * 10 Dead- Bug * 10 Cossack Squat 2. AMRAP 26′ * 10 Burpee Get Over @100/120 * 15 Butterfly Sit-up * 200m Run * 15 Russian Swing 3. 4 sets * 12 Barbell…
1. Warm-up + EMOM 4′ * Odd: 1 min bike/row/ski (EASY!!) * Even: 30″ alt. samson lunges 2. 1 rds. @bb * 3 clean high pull * 3 tall squat clean * 3 pause jerk, then Find your daily heavy rep C&J in 10-12 min * NO NPR !!! 3. Back Squat / EMOM 8′…
1. SMR + 2×5 Prayer stretch + 2 sets * 1’30” easy row * 20 hollow rocks * 10/10 banded bird dog rows https://youtu.be/zHu29oaPdto 2. 4 sets / 1 min rest btw sets * 8 db DB bench press @2xheavy * 20″ Support pos. hold on rings / on box 3. For Time 4 rds. / TC:…
