60 sec rest
60 sec rest
60 sec rest
Post Deadlift load
2x 15 min Piece of with 5min rest b/t:
– 5 min Row (cal)
– 5 min Byke or Flywheel Byke (cal)
– 5 min AMRAP:
* 20 Box Step-over
* 30 sec Rope Jump
REPEATABLE & SUSTAINABLE (each split same time)
Note your worst piece result and note each split part
Back Squat @30X1
6 Reps x 5 sets
60 sec rest then:
8 to 6 Strict Pullup @30X1 after each sets (if light add a DB, if heavy use a band)
Post Back Squat Load
For Time:
– 50 PVC OH alt Lunges
– 30 American Swing
– 90 sec rest
– 30 PVC OH alt Lunges
– 15 American Swing
– 45 sec rest
– 15 PVC OH alt Lunges
– 5 American Swing
Look for a good and tall posture during the OH Lunges, light means control
@30X1; Deadlift
6 Reps x 5 sets (Progress from past week)
Push Press 6 x5
Take 1 – 2 sec stop @ the top
2x 15 min Piece of with 5min rest b/t:
With a Partner perform:
A – 20/15 cal Row / Byke
B – 15/10 Air Squat in 20m (10+10) Farmer's Carry
REPEATABLE & SUSTAINABLE (each split same time)
Note your worst piece result and note each split part
Power Clean 3 reps x5 sets
60 sec rest
Kipping HSPU / DB Push Press 8 to 5 reps
60 sec rest
For Time (TC 5min):
– 9-6-3 Rx + Lx KB DL*
* 30 sec rest b/t side
– 12 – 8 – 4 Pullup
Post total time
5 min Row or Byke calories
Shoulder Press @20X1
6 Reps x 5 sets (Progress from past week)
60 sec rest then:
Single Arm KB Box Step-up 8 reps (box #50)
2x 15 min Piece of with 5min rest b/t:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)
REPEATABLE & SUSTAINABLE same result
Note:
– Post your lower result and note each round total score