2 Rounds
350m Row
12 Wall Balls
2 Wall Walks or 6 Push Ups
20 Min – EMOM
1 = 10/8 Cal Row
2 = 10/8 Cal Bike
3 = 10 Burpees
4 = 40 Jump Rope
*5 Min Rest
10 Min – AMRAP
10/8 Cal Row
10/8 Cal Bike
40 Jump Rope
300m Run or 20 Calorie Bike
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
Walking Lunge 25 ft x2
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Btw sets:
15 Hollow Rocks
10 Superman
300m Run or 20 Calorie Bike
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
Walking Lunge 25 ft x2
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Btw sets:
15 Hollow Rocks
10 Superman
7 Rds
3 Min
10 DB Thrusters 50/35
35 Double Unders
2 Squat Clean @80-85% of 1 rep max
300m Run or 20 Calorie Bike
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
Walking Lunge 25 ft x2
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Btw sets:
15 Hollow Rocks
10 Superman
7 Rds
3 Min
10 DB Front Rack Lunge 50/35
35 Double Unders
2 Squat Clean @80-85% of 1 rep max
300m Run or 20 Calorie Bike
Then
2 Rds
8 Pushup to Side Plank
Squatted Side Walk 25ft both ways
Walking Lunge 25 ft x2
10 PVC Good Morings
-Then-
30 sec Pigeon Pose Right
30 Sec Pigeon Pose Left
30 sec Pike Stretch
30 sec Plank Hold
Btw sets:
15 Hollow Rocks
10 Superman
7 Rds
3 Min
8 DB Front Rack Lunge 50/35
35 Double Unders
2 Squat Clean @80-85% of 1 rep max
300m Row
-then-
With an empty barbell, 1×8reps of each:
BTN snatch grip strict press
BTN snatch grip push press
Paused overhead squat
Muscle snatch from the hip
Power snatch
With a light load, 2×3 reps of each:
Power snatch
BTN push press
Paused overhead squat
2 Reps for 15 Min EMOM
* Start moderately heavy and increase the loads every 3-5 rounds if it’s feeling good. Do the reps as 2 quick singles. You should not build heavier than 85-90% of your power snatch max.
300m Row
-then-
With an empty barbell, 1×8reps of each:
BTN snatch grip strict press
BTN snatch grip push press
Paused overhead squat
Muscle snatch from the hip
Power snatch
With a light load, 2×3 reps of each:
Power snatch
BTN push press
Paused overhead squat
2 Reps for 15 Min EMOM
* Start moderately heavy and increase the loads every 3-5 rounds if it’s feeling good. Do the reps as 2 quick singles. You should not build heavier than 85-90% of your power snatch max.
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs
Dumbbell – 50/35
Box – 24″/20″
90 Sec – Bike or Row
2 Rounds
10 Bird Dogs
10 Quadruped Extension Rotation
30 Sec Ring Plank
3x25ft shuffle run
3 Rounds (NFT):
Dual DB RDL 3×8
Dual DB Prone Row 3×12
Rev Crunch with Band 3×20
25 Min AMRAP:
500m Row (250m each)
20 Deadlits
30 Russian KBS
40 Ab Mat Sit Ups
7 min AMRAP
30 sec row/bike
10 jumping squats
5 no push up burpees
4 Spider-Man (2/Side)
7 min AMRAP
30 sec row/bike
10 jumping squats
5 no push up burpees
4 Spider-Man (2/Side)
40 Min Time Cap
100 Hang Power Clean 75/55
100 Calorie Row
100 Bar Facing Burpees
100 Toes 2 Bar
100 Wall Ball 20/14
100 Med Ball Sit-ups
100 Box Jump Overs 24/20
100 Russian KB Swings 53/35
100 Pull-ups
100 Front Squats 75/55
