A1. Barbell Good Morning x5 @40X1 x 3 A2. lying DB Ext Rot x8/side @2020 x 3, A3. Banded Chest Fly x 12 @3030 x 3 A4. Side Plank Raises x10side x 3 Conditioning 3 min amrap max cal AB/Row/ski rest 1 3 min amrap: 8 KBS to eye level 4 upper body presses (hspu/dips/x2…
A1. SL Blute Bridge x8/side x 34sets A2. Dragon Flags x12 reps x 4 A3. Revere DB Flys x10-12 x 4 B. Conditioning EMOM x 5 rounds :30 sprint Row or AB :30 Wall Balls :30 DB plank Row, slow rep
A1. BB RDL x8 @3030 x 3 A2. Powell Raise (R) x8/side x 3 A3. Side Plank Leg Raise (Elbow) x 10/side x 3 A4. Barbell Ab Rollout x 10 x 3 B. Conditioning 20 min amrap” Start with 2K Row or 120/100 cal AB into… 5 rounds of: 20 Abmat/GHD situps 20 Alt hang…
A1. Goblet FFESS x6/leg @3030 x 3 A2. KB Windmill x 5/side @3030 x 3 A3. KB or DB meadows Row x 6-8 @2020 x 3 Conditioning 6 min amrap ascending ladder 3/6/9/12… Wall Balls K2E or Abmat Situps Du’s rest 1 min x 3 rounds
A. Conditioning 50/40/30/20/10 calories on Row/Ski or AB rest = .5 work time, if this it tough for you, skip the 50. Look to increase intensity as cals decrease B. 3 rounds pike ups on super sliders, elbow on floor x 6-7 Russian twist x 10/side one armed plank x 15sec/side C. arms Reverse Barbell…
A1. Conventional Deadlift x4 first two rep is slow concentric for 5 seconds then 2 speed reps with good form, same weight as last week. Sub Sled Drag, or Sumo/Hex bar with 4 controlled reps A2. Barbell Bench Press same reps/tempo as DL x 4 sets If staying light increase to set of 8 x…
A1. Back Squat Cluster 3.2.1.. x 4 sets building off last weeks numbers, rest 10sec between reps A2. Weighted Close Grip Chin-ups/Negatives 4.3.2.1., break up into cluster for body weight negatives x 3 @7sec down or Banded PVC lat pulldowns B. 21/15/9 Front Squat 115/80 Push Press 115/80 burpees over BB Sub: Goblet squat/DB push…
