Switching on the min for 40 min Bike Farmers hold Ski Walking lunge, unweighted Row High plank shuttle(25′ increments) Sandbag hold Each cardio effort should be at a sustainable pace. You should be able to go right into the next thing. The goal here is to get your heartrate up and then recover a bit […]
Hinge + Vertical push + Horizontal pull + Cardio 4 Sets 8-10 Stagger stance double kettlebell deadlift 8 Tempo barbell or dumbbell push press 8-10 Tempo dumbbell rows Cardio Rest 2 min All sets should be challenging Cardio choices: Row 500/450m Ski 450/350m Bike .7/.6
Choice one: Front Squat 10@60% 8@70% 6@80% Max reps@60% Choice two: Front Squats 4 Sets of 8, heavier than last week Choice Three: Tempo Goblet Squats 4 Sets of 8, challenging weight 3 sec eccentric each rep “Brookie” AMRAP 10 4 TTB 3 Chest to bars
“3s A Crowd” AMRAP 7 Ski 500/450 50 alternating step-ups Rest 4 AMRAP 7 Bike 20/15 cals 15 Ring Rows Rest 4 AMRAP 7 Row 350/300 15 Dumbbell Push Press
4 Sets Deadlift x 10 Bench press x 10 Add 5# from last week if it was a challenge Add 10# from last week if you could have done 5 more + “Shorty” AMRAP 10 6 Burpees 12 KBS Run 100 Meters Sub for run: Row 150m or bike :30 sec
Every 2 min x 5 3 Back squats Heavier than last week. same weight across all sets or Every 3 min x 3 8 Back squats Heavier than last week Try to invrease load from last week, but focus on moving well or Every 3 min x 3 8-10 Wall Hack Squats with DBs at
AMRAP 35 Cardio 30 Hollow Rocks 10 Turkish Get-ups 75 Double Unders Cardio choices: Row 1k/800m Bike 1.4/1.2 Ski 800/650m Sub: 100 single unders for dubs 50 Sit-ups for hollow rocks
Stagger Hinge + Vertical Push + Single Arm Horizontal Pull 4 Sets 8-10 Stagger stance double Kettlebell Deadlift 8 Tempo barbell or dumbbell push press, 3 se eccentric on each rep 8-10 Single arm dumbbell rows Cardio Cardio choices: Bike .7/.6 Row 500/400 Ski 450/350 Rest 2 min after each round All sets should be
Choice One: Front Squat 10@65-70% of 1RM Clean 8@70-75% 6@75-80% Max Reps@same weight as first set Choice Two: Front Squat 4 Sets of 8 reps at a challenging load If you did this last week add 5-10# to each set “Three Toed Sloth” EMOM 15 0:00 – Vertical Pull 1:00 – Horizontal push 2:00 –
“Popeye” 3 Rounds Row 500 or Bike .7/.6 30 Air Squats 15 Hang power clean and jerks@95/65 Sub DB Clean and jerks for barbell
