4 Sets
30sec DB Bent Over Rows
30sec Crush Grip DB Curls
Rest 30sec
3 Sets
30sec Hollow Hold
rest 15sec
30sec Plank Hold
rest 15sec
Workout:
5 Rounds
500 row
8 DB Power Clean
8 Lateral Burpee
8 DB Hang Clean
8 Lateral Burpee
Weightlifting:
Power Clean + Front Squat
Build to heavy in 15min.
25-20-15-10-5
Deadlift 205/135
10-20-30-40-50
Medball Clean 30/20
10 Minute EMOM
1: 12 Toes to bar
2: 14 DB Alt Snatch
Rest 2 Minutes
5 Rounds
20 DB RKS
18 Alt Lunges
16 SA DB Push Press
Active Recovery(Extended Warm-up):
3 sets
12 Banded Glute Bridge
12 Tempo Mini Band Squat 20×1
20 Alt. DB Plank Toe Tap
Rest 1:00
10 Min Amrap
10 Push Press 75/55
10 Lateral Box Step-over
20 Dubs
Rest 3:00
10 Min Amrap
10 SDHP
10 Cal Erg
10 Straight-leg Sit-up
Gymnastics:
4 sets
10 Box Pike Push-up
Max Superman Plank
Rest 1:00
then..
2 sets
15 Plate Hollow Rock
8/8 Uneven Push-up
8 min Amrap
8 Jump Squat
10 Renegade Row 35/20
12 V-up
Strength:
3 Sets
5 Half TGU
30 Sec Superman Rows
20 DB L Crunch
Rest 1 minute
Workout:
10 Minute Amrap
15 Box Jump Over
20 Push Up
30 DB Hollow Rocks
Strength:
4 sets
10 BB Tate Press
7/7 BB Side Lunge
10 BB Bicep Curl
Rest 1:00
For Time:
5 Rounds
20 RKS 28/20
15 Up/Down
10 Cal Erg
Strength:
4 Sets
Every 90 Seconds
3 DB Hang Clean + Front Squat + 1 Jerk
Build to a load you can use throughout all sets
Workout:
5 Rounds
10 DB Thrusters
15 DB Deadlifts
20 Cal Erg
Strength:
Front Squat
4×8 @ 65-70%
12 min Amrap
8 Hang Power Clean + Jerk 95/65
10 Box Jump
12 Push-up
For Time
21-15-9
Thruster 95/65
Burpee over-bar
then..
4 Rounds
500m Row
10 Box Jump-over
then..
30-20-10
Hang Power Clean 95/65
Sit-up
For Time
21-15-9
Medball Clean
MB Burpee
then..
4 Rounds
500m Row
10 Box Jump-over
then..
30-20-10
MB Sit-up
MB Thruster