Accessory:
5 sets
8 Banded Push-up
10 Upright Row
8 BB Curl
Rest 1:30
Heavy across all sets
Work out:
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Strength:
4 Sets
2 Minute EMOM
15 DB Floor Press
15 Push Ups
Core:
4 Sets
20sec Hollow Rock
20sec Single Leg Hip Bridge
rest 20sec
Workout:
For time:
100 Cal Erg
EMOM 5 DB Push Press 50/35
Strength:
Backsquat
5×8 @ 65-70%
24-21-18-15-12-9
Cal erg
Thruster 75/55
For Time:
100m Run/Row
“DB Fran”
21-15-9
Thruster 50/35
Pull-up
Rest 4 min
1000m Run/Row
21-15-9
Deadlift 185/125
50 btwn sets
Strength:
5 Rounds
Every 3 Minutes
4 Hang Power Clean + 4 Push Jerk
Find a challenging weight and use across all sets
Workout:
3 Rounds
20 Alt Hang Pwr. DB Clean & Jerk
14 Burpee Over DB
Complete the Following
2000m Row
100 Push ups
1000m Row
100 Squats
500m Row
100 Sit ups
2 Minute Plank Hold
500m Sprint @ 85% effort
Active Recovery
90 sec Each station(27min total)
3 Rounds
1: 20 Reverse Lunge
2: 25 Banded Row
3: 20 DB Crush Grip Floor Press
4:60 Dubs/120 Singles
5: 25 Crunches
6: :45 Erg
Strength:
8 Sets
20 Sec Hollow Hold
10 Sec Hollow Rock
2 Sets
12 Seated DB Press
25 DB Tate Press
Rest 1 Minute
For Time:
27-21-28-15-12-9-6-3
RKS
Ballistic Sit Ups
Strength:
Front Squat
15 min to Build to Heavy Triple.
15 min Amrap
15 Hang Clean 95/65
20 Push-up
25 Straight-leg Sit-up
400m Run/Row
Strength:
5 Sets
Every 3 Minutes
10 DB Split Lunges
10 Sinlge Leg RDL
Each side
Workout:
4 Rounds
10 Medball Cleans
15 Box Jump Over
20 Alt DB Snatch
Strength:
6 min EMOM
1: 8-10 Pull-up
2: 10-15 Plyo Push-up
Rest 2 min
6 min EMOM
1: 14 See-saw Push Press
2: Max Hollow Hold
6 min Amrap
15 RKS 32/24
15 Alt. V-up
Rest 2 min
6 min Amrap
15 KB Deadlift
50 Dubs/100 singles