Below workout is 4 sets A1. Choose One: HSPU – Max Strict + Kip ping HSPU cluster – 1.1.1.1 or 2.2.2.2, :10 sec between each Box HSPU x 5 + :10-20 sec hold at top Wall Climb x 2-4 Seated DB Overhead Press x 8 A2. DB Bench Row 8-10 at a challenging weight A3. […]
EMOM 14Even min(choose one)1. Squat Clean x 2@70-80%, heavier than last week2. Power Clean x 1 + Front Squat x 3, heavier than last week3. Front squat x 4, heavier than last week4. Dumbbell Clean x 6Odd Min(choose One)1. Muscle up2. Chest to bar Pull-up3. Pull-ups4. Strict Pull-ups5. Banded Pull-ups Try to increase the volume
AMRAP 7 7 Ring rows 7 Box Jumps 14 BW lunges Rest 4 min AMRAP 7 14 Wall Balls 14 Double unders Rest 4 min AMRAP 7 Bike 7 Cals 14 Russian SWings
5 Sets Deadlift x 5 Bench Press x 5 Deadlift weight and bench press weight should be challenging, but leave a little in the tank. + AMRAP 2:30 Run 400 or Row 500/400 Max Burpees in remaining time Rest :60 sec x 3
EMOM 10 Even Min – Back Squat x 5 Odd Min – coardio *Back Squat should be the same weight across all sets. No heavier than 70% Cardio choices: 100-200M Run 20-50 Double Unders 60-100 Single Unders + EMOM 12 Even Min – Snatch(full or power) x 3 Odd Min – Toes to bar *Snatch
10 Min Bike :30 Sec Suitcase carry 50′ right Suitcase carry 50′ left + Rest 2 min + 10 Min Row 150 Meters 1 Turkish Get-up each side + Rest 2 min + 10 Min Switching on the min with a partner Ski Sandbag hold + Rest 2 min + 10 Min Run 25′ Backpedal
4 Sets A1. Choose One: 1. HSPU – Max Strict + Kipping 2. HSPU Cluster – 1.1.1.1 or 2.2.2.2, :10 sec rest between each double or single 3. Box HSPU x 5 + HS hold x :15-20 sec 4. Wall Climb x 2-4 5. Seated DB Overhead Press x 8 + A2. DB Bench Rows
EMOM 14 Even Min (choose one) Squat Clean x 3@60-70% Power Clean x 1 + Front Squat x 3@challenging weight Dumbbell Clean x 6 Odd Min (choose one) Muscle-ups(ring or bar) Chest to Bar Pull-ups Pull-ups, kipping or strict Banded Pull-ups *Reps for pulling movement should be consistent through all rounds. So choose a number
Partner Workout Run 800 Together 100 Wall Balls 50 Burpees 50 Wall Balls 25 Burpees Run 800 together All reps between runs are shared
Vertical Press + Hinge + Sled4 SetsPush Press x 6Romanian Deadlift x 10Reverse Sled Drag x 100′Rest 2 min Post workout3 SetsDumbbell Trunk rotation x 16Eccentric Hamstring curl x 6-8 Trunk rotation demohttps://youtube.com/shorts/S_1i5atvVYE?feature=shareHamstring curl demohttps://youtu.be/absb5s7r40I Facebook
