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EMOM x 3min.
15/12 Cal Row
EMOM x 10min. (Both in the same min.)
8 DB Power Cleans 45/30s
8 DB Push Press
EMOM x 3min.
200 m run
EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 45/30lb.
8 Toes-To-Bar
EMOM x 3min.
15/12 Cal Assault Bike
Rest 2min. Between Each Section
If you need to scale the cardio, be sure that it's something that takes you about 35-40sec. each round. Otherwise that 2min. is not going to feel needed.
Every 3 min x 6
10 DB box step ups
10 DB front squats
50 single unders
2 min rest
10 20 30 40 50 60
push up
ring row
not meant to be finished, make these hard.
Like if u can do more than 5 without a break it is too easy
30min. Running Clock...
5 Push Jerks (Climbing but unbroken)
10 Chin-ups
50 Double Unders
Rest 60sec. Between Sets
If you happen to get to 10 rounds, then stop.
Again, you can climb as much as you want, but it must be unbroken.
If you have time, complete this on your own time open gym style:
3 Sets:
1min. of lateral Db raises
1min. of sit-ups
1min. of front Db Raises
1min. of rest
* pick a weight that you get between 12 to 15 reps with
10 min to finish...
10-20-30-40
Front Rack DB Step Ups 35/20s+
20-40-60-80
single Unders
Rest 3min.
10 min to finish...
75 KB Squat Cleans 53/35lb.
*5 burpees every min on the min
**start with burpees
Rest 3min.
10 min amrap:
10 Lunges 45/35lb
1 min plank
15 squats
1 min plank
Slip on some go fasters
10x 50m sprints
rest is as long as it takes to walk back
then
Pull up progressions
push up progressions
35min. to finish...
Run 1 Mile
Immediately into;
5 Rounds:
10 Power Cleans 135/95
10 Bench Press 135/75
Row 2,000m
Immediately into;
5 Rounds:
10 Deadlifts 225/155
10 Bench Press 135/75
Have a good independance
3 Rounds:
1min. of max reps: Plate Overhead Lunges 45/25lb.
1min. of max reps: Box Jumps 20"
1min. of max reps: Russian KB Swings 70/53lb
1min. of max reps: Glute Bridges with a DB
1min. of max reps: DB Box Step Overs 20"
1min. of max reps: Cals on the Assault Bike
1min. REST
Rest 5min.
Not For Time:
50 KB Turkish Get-Ups
*Switch Arms Every 5 reps
** Pick a weight that will take you about 10min. to finish
*If space allows, you may use a barbell for the glute bridges. Hip Bridge or Hip Thrust = Same Thing ;)
5 Rounds
10 bench press
10 bent rows
rest 1 min
rest 4 min then,
5 rounds
10 glute bridge
10 deadlift
25 jump squats
Back Squat (7 x 3)
28min. EMOM:
Min. 1) 3 Back Squats (Heavy as possible)
Min. 2) Pulling of Choice
Min. 3) 15/12 Cal Assault Bike
Min. 4) 15 American KB Swings 70/53
Pulling options:
1.) 15 Pull-Ups
2.) 5 Weighted Pull-Ups
* You can climb a little on the back squat, but ideally the same weight the whole time.