A.1 dB bulgarian split squat x 6/side x 3 sets, rest 60 seconds A.2 Weighted pull up x 5 x 3 sets, rest 60 seconds + 10 minute EMOM odd = 10 banded resistant OHS even = (-2) amrap MU + 10 minute EmOM odd = 10 front rack lunge steps even = 10 cTB […]
A.1 Incline CG bench press x 8 x 4 sets, rest 30 seconds A.2 Ring dips x amrap x 4 sets, rest 90 seconds B. SLDL x 6/side x 4 sets + 30 minutes on the AD every 50 minutes do a 10m handstand walk MODIFIED SOME OF THIS–I WORKED OUT WITH MY BUDDY. A1. […]
A.1 Front rack walking lunge step x 10 x 3 sets A.2 DB bent over row x 4/side x 3 sets B.1 bottoms up kb walk x 30m x 3 sets B.2 arms extended resistant single leg squat to box x 4/leg x 3 sets + 7 mintues 5 MU 50m FW @70#/h RESULTS: A1. […]
I don’t have access to a pool right now, so I did this instead (I did the same idea last week but raised the intensity this week) every 60 secs -4 cals on the AB (680+ watts) x 4 every 90 secs- 6 cals on the AB (500+ watts) x3 every 150 secs- 9 […]
A. Laying single leg hamstring curl x 8/leg x 4 sets, rest 60 sec. bt. legs B. CG bench press; 3.2.1.3.2.1, rest 60 seconds + 15 minute amrap 4 strict HSPU 6 ring dips 8 ring push ups 40 cal on airdyne or 9 on assault bike RESULTS: A. Done B. 235-245-255-235-235-235 C. 6+4. I […]
Monday A. front rack bulgarian split squat x 6/side x 4, rest 60 seconds bt. legs B.1 Weighted pull up x 3 x 4, rest 60 seconds B.2 Strict MU x 3 x 4, rest 60 seconds C. Banded – Resistant OHS x 8-10 x 3 sets *i will send video D. laying hip thrust […]
4x500m Row @85%, rest 4 mins 1:40.7 1:38.8 1:36.5 1:34.4
A. 10 Min WU AB B. 30 Min EMOM (10 rounds): 1st min: 1 Squat Clean + 1 Power Clean + 1 Hang Squat Clean @BW 175# 2nd min: 5 MUs 3rd min: 20 ft HS walk
A. 14.3: 142 reps. Felt Solid the entire way. B. 6 Rounds: 500m Row 30 Cals AD C. 7 Min EMOM 5 DHSPUs (-10″) then… 7 Min EMOM 7 CTB then… 7 Min EMOM 4 50# Weighted Pull Ups then… 7 Min EMOM 15 Push Ups 5 Min EMOM 10 Dips
AM A. PS x32 TnG reps EMOM x 5 minutes @ 135-155 B. PC + PJ x 3 TnG reps “grace style” and smooth @ 165 x 5 minutes + 4 rounds – increasing intensity each round .3 miles on AB 12 kb swings @ 88# 300m row rest 2 minutes PM 10 minute amrap […]
