DeadliftS & WBS TYQ (Till You Quit) 2 sets to muscle failure with 3:00 break in between Straight into… WBS – Max Reps EMOM x5 Ab Row or Ab-wheel & Rear-Delt Raises 5 reps for each exercise, both on the minute 400m Sandbag Carry – TYQ (Till You Quit) 200m Sled Pull – Bodyweight
AMRAP 5: Buy-in: 150 Double-unders 12 Thrusters 12 Chest-to-Bar Pull-ups Rest 5:00 AMRAP 5: Buy-in: 100 Double-unders 9 Thrusters 12 Toes-to-Bar Rest 5:00 AMRAP 5: Buy-in: 50 Double-unders 6 Thrusters 12 Pull-ups Rx – (40/25),(45/30),(50/35) L1\L2 – Coaches Choice
Have you ever started something with no end? I guess there are other examples, but I think this training scenario that is truly endless is rare. You see, normally you set out to do something for a specific end goal. For example, we can hire a contractor and go through numerous evolutions of planning and
3 Rounds: 21/18 Calorie Row 15 Over-the-Bar Burpees 9 Squat Snatches Rx – (115/80) L1 – (95/65) L2 – (Coaches Choice)
4 Rounds (not for time): 15 Abmat Sit-ups 20 Hip Extensions\Arch-Ups 25 Flutter Kicks 30 Good Mornings then, 1500m Row
21-15-9 Overhead Squat Shoulder to Overhead In between each movement, perform 40′ overhead walking lunge. Rx – (115,75) L1 – (95,55) L2 – Coaches Choice
For time: 30 Chest-to-Bar Pull-ups 30 Calorie Bike 15 Squat Cleans 60 Calorie Row 15 Squat Cleans 30 Calorie Bike 30 Chest-to-Bar Pull-ups Rx – Cleans (135/95#), C2B L1 – Cleans (135/95#), Pull-Ups L2 – Coaches Choice
AMRAP 12 8 Unbroken Strict Pullups 10 Unbroken Shoulder to Overhead 12 Burpees Rx – S2O(95/65) L1 – S2O(95/65),Pull-Ups\RR L2 – Coaches Choice
3 Supersets Max Russian KBS Max Plank Hold 3 Supersets Max DB Front Squats Max Distance Core Row 3 Supersets 20 Jumping Lunges Sled Sprint TYQ (Till you Quit)
400m Running Skill Drills 42/35 Calorie Row 21 Squat Snatch 400m Running Skill Drills 30/25 Calorie Row 15 Squat Snatch 400m Running Skill Drills 18/15 Calorie Row 9 Squat Snatch Rx – (95,65) L1 – (75,45) L2 – Coaches Choice