body pump
6 / 28 / 24 10 rounds 4 / 3 strict pull ups 7 deadlifts 185 / 125 5 single arm DB push press 50 / 35 5 single arm DB push press 50 / 35
6 / 28 / 24 10 rounds 4 / 3 strict pull ups 7 deadlifts 185 / 125 5 single arm DB push press 50 / 35 5 single arm DB push press 50 / 35
6 / 27 / 24 A. double overhead KB lunge 2 sets for 10 steps B. double front rack lunge 3 sets 10 reps c. bulgarian split squats with DBs 4 sets of 6 each leg D. relay race style – 4 rounds for time 18 min cap 100m run each 15 / 12 cal
Lunges and relay races Read More »
6 / 25 / 24 A. Power clean emom 5 min emom x 5 reps same weight rest 1 min 5 min emom x 3 reps same weight rest 1 min 5 min emom x 1 rep building B. amrap 6 2 power cleans 185 / 125 3 burpees over the bar
Power clean emom + amrap Read More »
6 / 24 / 24 7 x 2 min rounds with 2 min rest 9 KBS 70 / 53 12 hand release push ups 15 situps max cal bike ( should be 30 seconds )
6 / 21 / 24 5 rounds 20 lunges 2 rope climbs 20 weighted situps 15# 2 wall walks
5 rounds body weight Read More »
6 / 20 / 24 A. Front squat 3 waves : 5 – 3 – 1 B. partner amrap 14 – rotate full rounds 7 cal bike 7 v – ups
6 / 19 / 24 For time Buy in 800m run or row 2 – 4 – 6 – 8 – 10 power snatch 135 / 85 burpee to target Cash out 800m Run or row ( opposite of the buy in )
Burpee snatch sandwich Read More »
6 / 18 / 24 A. Deadlift 3 waves : 5 – 3 – 1 B. Cash out : partner 4k row rotate every 200m