Every Minute On the Minute x 6
3 reps Front Squat at 70% of 1RM
Conditioning: "Jerk & Pull"
5 Rounds for time of:
12 Push-Jerks (115/75)
15 Pull-ups
Strength: "6x3 Front-Squat EMOM"
Every Minute On the Minute x 6 3 reps Front Squat at 70% of 1RM Conditioning: "Jerk & Pull" 5 Rounds for time of: 12 Push-Jerks (115/75) 15 Pull-ups
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Conditioning: “21 Savage”
75/50 Calorie Assault Bike Directly into… 21 Double Dumbbell Front Squats 21 Double Dumbbell Push Presses 21 Double Dumbbell Hang Clusters Rx – 50’s/35’s Conditioning: “4EVER”
4-Minute AMRAP of: 27 Back-rack Lunges (95/65), 27 Burpees, 27 Pull-ups 2-minute rest 4-Minute AMRAP of: 21 Front-rack Lunges (95/65), 21 Burpees, 21 Toes-2-Bar 2-minute rest 4-Minute AMRAP of: 15 Overhead Lunges (95/65), 15 Burpees, 15 C2B Pull-Ups Body Armor: "Optional" 21-18-15-12-9-6-3: Double Dumbbell Floor Presses Single Dumbbell Overhead Tricep Extensions Conditioning: “Kelly Rowland” For Time: Buy-in: 50/35 Calorie Row 3 Rounds of “Kelly” Buy-out: 50/35 Calorie Row 1 Round of “Kelly”: 400m Run or Row 30 Wallballs (20/14) 30 Box Jumps (24″/20″) Conditioning: “Excalibur”
For Time: 800m Run or Row 7-5-3: Pull-ups Dips Power Snatches (135/95) 800m Run or Row 7-5-3: Pull-ups Dips Power Snatches (135/95) 800m Run or Row Conditioning: “Dumbo”
5 Rounds: 15/12 Calorie Assault Bike 10 Double Dumbbell Thrusters 5 Double Dumbbell Box Step-Overs Dumbbells – 50’s(guys) / 35’s(girls) Box – 24″(guys) / 20″(girls) Conditioning: “Shoot Your Shot”
AMRAP 18: 45 Wallballs (20/14) 30/24 Calorie Row 15 Deadlifts (275/185) Conditioning: “Four Eyes”
Every 4 Minutes x 6 Rounds: 200m Run 10 Toes to Bar 5-5-4-4-3-3 Hang Power Cleans * **Rounds 1-2:** 5 Hang Power Cleans * Increase weight if you wish. * **Rounds 3-4:** 4 Hang Power Cleans * Increase weight if you wish. * **Rounds 5-6:** 3 Hang Power Cleans Conditioning: “Over and Out”
20 GHD Situps 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) 20 GHD Situps Conditioning: “Grown Up Grace”
600m Row 30 CTB Pull-Ups 600m Run 50 Alternating Dumbbell Power Snatches (70/50) 600m Row 30 Ring-Rows 600m Run |
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