Back Squat Build to Heavy Set of 5This will be our percentage point for our following squat waves, starting next week. Conditioning (Cap 18:00) Part 1 (On the 0:00): AMRAP 9: 35 Double Unders 25 Air Squats 15 Kettlebell Swings… Read more »
AMRAP 12: 3 Rounds of “Macho Man” 15 Hanging Knee Raises 1 Round of “Macho Man”:3 DB Power Cleans3 DB Front Squats3 DB Push Jerks
Strength:3 Sets:6 Single Kettlebell Lateral Box Step-ups (Each Side):20 Second Hollow Hold200′ Single Kettlebell Farmers Carry (change at 100′) ConditioningAMRAP 12:3 Rounds of “Macho Man” (135/95)15 Toes to Bar 1 Round of “Macho Man”:3 Power Cleans3 Front Squats3 Push Jerks
AMRAP x 19 (TEAMS OF 2)50 Cal Row50 Wall Balls 50 Alternating DB Snatch
AMRAP 30 (TEAMS OF 3) 75 Cal Row 75 Wall Balls 20/14 75 Alternating DB Snatch
AMRAP 4:15/10 Calorie Row15 Kettlebell Swings 15 DB Thrusters Rest 3 MinutesAMRAP 4:9/6 Calorie Row9 Kettlebell Swings 9 DB Thrusters
Strength 3 Giant Sets of: 10 Double DB Bent Over Row 10 Double DB Deadlift 10 Double DB Squat 1:00 Rest Conditioning AMRAP 4: 21/15 Calorie Row 21 Kettlebell Swings (53/35) 21 Thrusters (75/55) Rest 4 Minutes AMRAP 4: 15/10… Read more »
For Time:150 Jump Rope50 Sit-ups120 Jump Rope40 Sit-ups90 Jump Rope30 Sit-ups60 Jump Rope20 Sit-ups30 Jump Rope10 Sit-ups
Conditioning:”Lynne” 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups Midline (Cap 10:00) “Annie” 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up
AMRAP 12:9 Ring Rows12 DB Hang Power Cleans 9 Pike HSPU21 DBL DB Deadlifts
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