A. 3 SetsWide Grip Bench Press x 6-8 reps @ 31×1; rest 75-90 secondsPendlay Row x 6-8 reps @ 31×1; rest 75-90 seconds B. 3 SetsActive Arch Bar Row x 6-8 @ 31×1; rest 75-90 secondsBarbell Drag Curl x 8-10 @ 2121; rest 75-90 seconds C. 4 Rounds for QualityWall Walk x 3Strict Pull-Up x […]
A. 3 SetsRow 15/12 Calories (No Straps)Dislocate x 10Supinated Hang 20-30 SecondsAnkle Dorsiflexion Test 30 seconds/per B. 3 SetsOverhead Squat TherapyWall Facing OHS w/PVC x 10 @ 3111 C. 3 SetsNarrow Grip OHS x 4-6 @ 3211SL KB Swap 20-30 Seconds/per *Or Back Scale 30 seconds per* D. 4 SetsRow 2 Minutes for MetersRest 2
A. 3 SetsSegmented Clean Deadlift x 6-8 reps; rest 75-90 seconds*Pause for 2-3 seconds 2” off the floor, at the knee, and mid thigh*Half Kneeling Filly Press x 8-10 per @ 31X1; rest 75-90 seconds B. 3 SetsDeficit Landmine SL RDL x 8-10/per @ 31×1; rest 75-90 secondsSA STO x 8-10/per @ 31×1; rest 75-90
A. 3 SetsDouble Under x 30-40KB Front Rack + Overhead Carry 50ft/per Side Plank with Powell Raise x 8 per @ 2020 B. 3 SetsRun 150mBar Tap x 10Headstand x 30 seconds C. 15 Minute AMRAPRun 250mDual RKBS x 12Burpee Box Get Over x 6 (48/40)Rest 30 Seconds
A. 3 SetsBox Squat x 3-4 reps @ 31×1; rest 75-90 secondsChin Up (supinated) x 8-10 reps @ 21×1; rest 75-90 seconds B. 3 SetsRFESS x 6-8 per @ 31×1; rest 75-90 secondsIncline Batwing Row x 8-10 @ 31×1; rest 75-90 seconds C AMRAPS5 Minute AMRAP2-4-6-8-10..etcAlternating KB Gorilla RowRow 5 Calories Between each set -Rest
A. Erg 2 minutes Then 3 rounds of B. 3 sets Wide Grip Bench Press x 6-8 @ 31×1 rest 75-90 SA Tripod Row x 8-10 per @ 31×2 rest 75-90 C. 3 Sets Ring Row x 12-16 @ 31×1 rest 75-90 Seated Bicep Curl x 8-10 @ 2121 rest 75-90 D. EMOM for 16
A. 7 Sets 3 Position Snatch – High Hang, Mid Thigh, Floor – rest 2 minutes between B. For Time Hang Power Snatch x 20 (.75/.50 BW) Run 400m rest/walk 3 minutes Run 400m Power Clean x 20 @ (BW/.75 BW)
A. 3 Rounds Jump Rope 60 seconds SA DB Deadlift x 5 (L) SA DB Hang Power Clean x 5 (L) SA DB Press x 5 (L) Yoga Push-Up x 5 SA DB DL x 5 (R) SA DB HPC x 5 (R) SA DB Press x 5 (R) B. 3 Sets RDL x 8-10
A. 3 Sets Run 150m Half Kneeling Shoulder CARs x 3-4 per Wall Walk to Nose to Wall HS Hold x 30sec Supinated Hang x 20 seconds B. 3 Sets Bar Taps x 10-15 Hollow Hold/Rocks 30 seconds 90/90 Hip Switch x 10 C. In teams of 2, with only 1 person working at a
A. 3 Rounds Erg 1 minute Bent Over Thumbs Up Reverse Fly x 12 Drop Lunge to Knee Lift x 10 Quadruped Alt. Shoulder Taps x 30 seconds B. 3 Sets Back Rack Split Squat x 8-10 per @ 2110 Rest 75-90 seconds Pronated Pull-Up x 8-10 @ 2111 Rest 75-90 seconds C. 3 Sets
