WARM-UP 1:00 Cardio Choice into… EMOM x 4 MINUTES 8 Goblet Lunges + 8 Single DB Strict Press BODYWEIGHT PUMP AMRAP x 5 MINUTES 10 Alt. Bicycle Crunches 10 Glute Bridge-Ups 10 Leg Lifts FULL-BODY SWEAT WORKOUT EMOM x 8 MINUTES MIN 1 – Cardio Choice MIN 2 – AMRAP of 4 Single DB Deadlift […]
STRENGTH ON A 12:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 2 Power Clean + 2 Hang Power Clean WORKOUT FOR TIME 800m Run Immediately Into… 5 ROUNDS 12 Toes to Bar 6 Power Clean (135/95) 6 Hang Power Clean
WARM-UP 1:00 Cardio Choice into… AMRAP x 4 MINUTES 30 Mountain Climbers 20 Bicycle Crunches 10 Lateral Jumps Over DB 5 Up-Downs PUSH x PULL STRENGTH 4 SETS ON A 12:00 CLOCK… 12 DB Chest Flys (:02 Pause at Top) 12 DB Upright Rows (:02 Pause at Top) PUSH x PULL WORKOUT AMRAP x 12 […]
SKILL EMOM x 12 MINUTES MIN 1 – :50 Double or Triple Under Practice or Reps MIN 2 – :50 Strict Muscle-Up or Pull-Up Practice or Reps WORKOUT EVERY 3:00 FOR 5 SETS 15 Burpees 30 Air Squats 50 Double Unders Score is total time
WARM-UP 2:00 Cardio Choice into… EMOM x 3 MINUTES 20 Jumping Jacks + 20 DB Toe Taps STRENGTH EMOM x 12 MINUTES MIN 1 – :45 Slow DB Front Squats MIN 2 – :45 Slow DB Romanian Deadlift MIN 3 – :45 Tuck Hold (Score is Weight) WORKOUT EMOM x 8 MINUTES MIN 1 – […]
STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push Jerk WORKOUT 15-12-9-6-3 Deadlift (155/95) Push Jerk Complete a 200m Run after each full set
STRENGTH ON A 15:00 RUNNING CLOCK… Establish a Heavy Set of the Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch METCON AMRAP x 12 MINUTES 50 Double Unders 7 Power Snatches (115/75) 50 Double Unders 7 Push Press
STRENGTH 5 SETS ON A 12:00 CLOCK… 3/3 DB Turkish Get-Ups* *Perform 3 reps in a row on one-side then 3 reps in a row on the opposite side. Execute perfect reps. Rest as needed b/t sets. METCON FOR TIME 400m Single DB Suitcase Carry (50/35) 20 Single DB Burpees 60 Weighted Step-Ups (24/20) 20 […]
METCON EVERY 5:00 FOR 5 SETS 15 Toes to Bar 25 Slam Balls (30/20) 400m Run -Rest Remaining Time b/t Sets-
STRENGTH 5 SETS 1 High Hang Power Clean + 2 Hang Power Clean + 3 Front Squat Start Moderate and Build to Heavy METCON 3 ROUNDS FOR TIME 15 Hang Squat Cleans (135/95) 35 Sit-Ups
SKILL 10:00 Clock… Practice Handstand Walk, Wall Walk Skill or Handstand Hold METCON AMRAP x 15 MINUTES 25/20 Cal Row 20 Alt. DB Snatch (50/35) 15 Handstand Push-ups
Strength 10 Minutes to find a Moderate-Heavy 3 Rep Hang Power Snatch Workout AMRAP x 21 Minutes 400m Run 15 Hang Power Snatch (95/65) 21 Sit-ups