A.
Deadlift:
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 1 rep @ 90+%
Rest 3 minutes
B.
3 rounds of 3 minutes work of
25 cal Row
20 Box Jumps 25/20
ME Strict Handstand Push-Ups or […]
A.
Every 2 minutes, for 12 minutes (6 sets):
20 Walking Lunges with Dumbbells or Kettlebells
B.
800m run
200m walk (active rest)
800m Run
200m walk
800m run
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build in load over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches 60/40 – hang power snatch is ok too)
14 Toes to Bar
A.
Every 2 minutes, for 18 minutes (3 sets of each)
Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – 45-60 seconds of Handstand […]
A.
Every 4 minutes, for 20 minutes (5 sets)
Back Squat x 6 reps
B.
Five rounds for time of:
12 Push Presses 40/30
12 KB Swings 32/24
Four sets of:
Deadlift x 4-6 reps @ 21X1
Rest 30 seconds
Handstand Push Ups x 12-15 reps or Strict Floor shoulder DB press
Rest 2 minutes
B.
In teams of two, partners alternate rounds to complete five each of:
5 Hang Power Cleans 70/50
100 Meter Run
A.
Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.
B.
“Tabata Style”
Row for Calories
Rest 60 seconds
Wall Balls 9/7
Rest 60 seconds
Burpees
Rest 60 seconds
Hollow Hold or Rocks for 60 seconds
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest […]
A.
Bench Press
3-3-3-3-3-3
Rest 2-3 mins between sets
B.
Four rounds for time of:
10 Ring Dips
20 Toes to Bar
30 KB 24/16
A.
Weighted Strict Pull ups
5-5-5-5-5 (work up to a heavy 5)
B.
Row 2k, then straight after
“Annie”
50-40-30-20-10
DUs
Sit ups
A.
Every 2mins for 12mins
Front Squats x 2
A1.
14th minute Back Squat x 7-10 reps at the weight of (A)
B.
4 rounds of:
200m Run
30 Box Jumps 24/20