Warm up 10min 2 x 8 shoulder openers 3 x 5 wall squats then: do 5 of all the movements in the WO Then: WO “Those Burpees Suck” 10x Pull up+ 20x KB Swing @ 40-62# + 30x box jump @ 24 or 30″ + 40x Proper Push ups + 50x Sit up + 60x […]
10 min warm up C2/AD 2 x 8 shoulder openers 3 x 5 wall squats 2 x 10 goblet squats 2 x 20 kb swing then: 7:00 30/30 Mtn Climbers – rest in plank 2:00 rest 7:00 30/30 Step ups 18/20″ box 2 @ 26# KB do not put KBs down 2:00 rest 7:00 30/30 […]
10:00 Warm Up 2 x 8 Shoulder Openers 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps 3 x 5 Knee Jumps Then: Warm up to 70% 1RM Power Clean Then: 8 x 3 Clean @ 70% Then: Finish 4 x 1 min Box Jumps 2:00min rest in between […]
10:00 Warm Up 2x 8 Shoulder Openers 3 x 5 Wall Squats Then: 6 way BB Complex 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat 6x Push Up rest 2:00min btw rounds. 65, 85, 105# Then: 5x Split Squat 2 @ 20/26# KB in Front […]
Warm up: 10min C2 or Airdyne 2 x 10 shoulder openers 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 oh walking lunges then: 100x Front Squat at 65# + 100x Wall Ball @ 20#+ 100x Ball Slam @ 20# 5:00 intermission 500m Row + 25 Plank Pull + 35 Ring […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 5 x 5 wall squat work on narrow stance squat, 30m OH Walking Lunge Then: Work up to heavy Back Squat Step Up Then: 6 x 2 BSSU @ 75# Then: 10- 1 KTE and Push Up Ladder
10:00 Warm Up 2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat 2x20m Lunge Then: 30sec Box Jump @ 18 – 24″ + 60sec Step-up + 30sec Rest Seven Rounds Then: 10x Clean & Jerk 45 – 85#+ 250m Row/Erg + 90 sec rest Four rounds Then: 5x BO Row + 5xPull Ups x5
warm up 10:00 Then 2 x 8 Shoulder Openers 2 x 5 Cuban PRess 3 x 5 wall squats Then: Deadlift + DB PP 10-1 reps (increase weight each set, both activities…till you can’t) Then: 10x Lunge 2 DB/KB FC @ 20 – 45# + 30sec SKi Erg or AirDyne Ten Rounds Then: 20x pull […]
Warm up: 10 min 2 x 5 Cuban Press 2 x 10 Push Up 3 x 5 Wall Squat 30m Oh Walking Lunge 2 x 5 Squat ump Then: Man-Maker Ladder: 10 reps @ 2 x 15# DB 8 reps @ 2 x 20# DB 6 reps @ 2 x 25# DB 4 reps @ […]
Warm up: 10 min 3 x 5 wall squats 2 x 8 goblet squats 3×5 Squat Jumps 3 x 5 Tuck Jumps Then 20 rounds 24” box jump + broad jump+ jump over 18”box + broad jump rest 4:00 then 10 Rounds 10x Accelerating Back Squat Bar + Chains + 5 Burpees Then 10 x […]