warm up 6’10m soldier lunges6 scap pull ups6 scap push ups1 rd run strength 20′ 3 Supersets ofBulgarian Split Squats 6-10/legSingle Leg Deadlift 6-10/leg 3 supersets of15-20 pull aparts15-20 katana extensions Conditioning 20’ 2x 8’ amrap add 10 reps per exercisein round 22’ rest between rounds10 db snatches10 burpee box jump overs10 t2b10 squat jumps10 cal […]
warm up 10’10m soldier lunges6 scap pull ups6 scap push ups1 rd run strength 35’3 Supersets ofBulgarian Split Squats 6-10/legSingle Leg Deadlift 6-10/leg 3 supersets ofStrict Chest to Bar Pull Up/ Austr. 4-64-8 Diamond Push Ups3 supersets of15-20 pull aparts15-20 katana extensions Conditioning 35’ 3×10’ amrap add 10 reps per exerciseeach round2’ rest between 10 […]
a. strength For Max Reps in 10 minutes5 minute Strict Chinups5 minute Barbell Rollouts (scale 8 reps per set should be unbroken, use ROM accordingly) b. conditioningherowod “JOHN MORAN” For Time24-20-16-12-8-4 reps of:Front Rack Lunges (60/42,5kg)Hand Release Push-Ups
A. Warm-Up/AMRAP 10:15m KB Suitecase Carry L 16/12kg L15m KB Suitecase Walking Lunges L15m KB Suitecase Carry L 16/12kg R15m KB Suitecase Walking Lunges R B. Deadlift8×1 @ 90% C. For time:100 KB Goblet Squats 32/24kgIf you break set you have to pick up the KB and continue after 15 seconds, no more Rest allowed.
A.Every 2 minutes, for 6 minutes (3 sets):High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets):Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets):2 Snatch Lift-Offs + Snatch The weight should be constantly building throughout the 18 minutes of this session. B.For […]
warm up 10’ amrap200m run10m walking lunges10 squat jumps1/1 greatest stretch a. strength and skill20’ emom20” false grip practice30-45” deadbugs10 pistols/box pistols left10 pistols/box pistols right b. conditioning20’ amrap10 burpee broad jumps20 jumping lunges10 push up with shoulder touches1 rd run or 10cals ergo
A.Every 2:30, for 20 minutes (8 sets) of:Tempo Front Squat x 3 reps @ 3 seconds down 1 sec in bottom explosive getup Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the 6 set, and repeating that weight for sets 7 and 8as well. B.For time:60 […]
A. 5 sets of:Barbell Hip Thrusts x 6-8 reps @ explosive push, 1 sec hold on top(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)Rest 60 secondsStrict Chinups x Max Reps @ slow decent(use assistance if needed to perform at least 5 reps)Rest 60 seconds B. AMRAP […]