Category: Uncategorized

EMOM for 5min complete:

20 jumping jacks + 10 alt DB high pulls + 5 single DB Z-press

Then,

Stretch

Then,

Strict press – 10, 8, 6, 4, 2×2

 

ADVANCED

STRENGTH

Find a 1RM strict press

Then,

12 alt DB bench press

10 straight arm banded pull downs

8 strict dips

**3x – rest :45sec BTWN sets**

 

INTERMEDIATE

STRENGTH

Find a 1RM strict press

Then,

12 alt DB bench press

10 straight arm banded pull downs

8 assisted strict dips

**3x – rest :45sec BTWN sets**

 

BEGINNER

STRENGTH

Find a 1RM strict press

Then,

12 alt DB bench press

10 straight arm banded pull downs

8 box dips

**3x – rest :45sec BTWN sets**

 

ADVANCED

WORKOUT

18 push press 95/65

15 KB skull crushers 53/35   

12 KB push ups

**4x – rest :60sec BTWN RNDS; 1 KB for workout**

 

INTERMEDIATE

WORKOUT

18 push press 75/55

15 KB skull crushers 35/26   

12 abmat push ups (close grip)

**4x – rest :60sec BTWN RNDS; 1 KB for workout**

BEGINNER

WORKOUT

18 push press 95/65

15 KB skull crushers 53/35   

12 knee push ups

**4x – rest :60sec BTWN RNDS; 1 KB for workout**

WARM UP

EMOM for 5min complete:

7 KB deadlifts + 7 KB hang cleans + 7 KB S2OH

Then,

Stretch

Then,

Build to DB complex

 

ADVANCED

WORKOUT

In a team of 3 rotate through 15min EMOM of:

Min1: 12 DB deadlifts + 9 DB hang cleans + 6 DB S2OH 55/35

Min2: 20 plank marches

Min3: 15 G2OH 45/25

Then,

5k row

**every switch complete 5 burpee box jump on and overs 20/16**

 

INTERMEDIATE

WORKOUT

In a team of 3 rotate through 15min EMOM of:

Min1: 12 DB deadlifts + 9 DB hang cleans + 6 DB S2OH 35/25

Min2: 20 plank marches

Min3: 15 G2OH 35/15

Then,

4k row

**every switch complete 5 burpee box jump on and overs 20/16**

 

BEGINNER

WORKOUT

In a team of 3 rotate through 15min EMOM of:

Min1: 12 DB deadlifts + 9 DB hang cleans + 6 DB S2OH 55/35

Min2: :20sec plank

Min3: 10 G2OH 15/10

Then,

3k row

**every switch complete 5 burpees** 

WARM UP

Dynamic warm up

Then,

Stretch

 

ADVANCED

WORKOUT

8min warm up jog (RPE 4)

Then,

:30sec hard runs (RPE 9)

:30sec walk (RPE 2)

**12x**

Then,

8min cool down jog (RPE 4)

 

INTERMEDIATE

WORKOUT

8min warm up jog (RPE 4)

Then,

:30sec hard runs (RPE 9)

:30sec walk (RPE 2)

**12x**

Then,

8min cool down jog (RPE 4)

 

BEGINNER

WORKOUT

8min warm up jog (RPE 4)

Then,

:30sec run

:30sec walk

**12x**

Then,

8min cool down jog (RPE 4)

 

ADVANCED

CORE

:30sec weighted side bends R

:30sec weighted side bends L

:30sec bicycle crunches

:30sec leg raises

:30sec rest

**3x**

 

INTERMEDIATE

CORE

:30sec weighted side bends R

:30sec weighted side bends L

:30sec bicycle crunches

:30sec leg raises

:30sec rest

**3x**

BEGINNER

CORE

:30sec weighted side bends R

:30sec weighted side bends L

:30sec bicycle crunches

:30sec leg raises

:30sec rest

**3x**