A.4 sets of:Pull-Ups x 6-8 reps @ 2110Rest 45 secondsDumbbell Bench Press x 10-12 repsRest 45 secondsV-ups x 12-15 repsRest 45 seconds B.3 sets for max reps/calories:60 seconds max sec. hollow hold30 seconds Rest60 seconds Kettlebell Swings30 seconds Rest60 seconds Renegade Rows30 seconds Rest
Learn MoreSTRENGTHEvery 2 min for 10 min (5 Round )3 Back Squat -then-METCONFor timeDeadlift (100kg-50kg )1-3-5-7-9-11-13Hand release Push-up27-25-23-21-19-17-15Cal Ergo10/8 (for bike 15/12)
Learn MoreA.3 sets of:Back Squat x 8-10 repsRest 60 secondsSupine Ring Rows x 8-10 reps @ 2111Rest 60 secondsWall Climbs x 3-5 repsRest 60 seconds B.3 sets of:Complete AMRAP in 3 minutes of:10 Dumbbell Ground to Overhead10 Dumbbell Front Squat10 Burpees
Learn MoreA.Three sets of:Deadlift x 6-8 repsRest 45 secondsAlternating Reverse Lunges x 20 stepsRest 45 secondsDumbbell Bench Press x 10-12 repsRest 45 seconds B.Every minute, on the minute, for 15 minutes:1st minute – 15 Kettlebell Swings2nd minute – 3/2 tour Run3rd minute – 20/10 Push-Ups C.Every minute, on the minute, for 6 minutes:Minute 1 – Lean…
Learn MoreSTRENGTHEvery 3:30 min for 21 min (6Round)5 Weighted Pull-Up5 Weighted Ring Dips20 Wall Ball (9kg-6kg)-then-10 min Emom8-10 Burpee Box Jumps (24″-20″)
Learn MoreA.5 sets arnold press x 10 repsStart new set every 2’ min B.Against a 20-minute running clock, complete:1st min; Max reps bent over barbell over2nd min; Max reps push ups 3rd min;Max reps squat 4-5th min;rest
Learn MoreMETCON5 Round For Time400 M Run15 Kettlebell Swings (32kg-16kg)15 Goblet Squat (32kg-16kg)
Learn MoreWorkout of the DayA.Five sets of:Unsupported Seated Strict Press x 4-5 reps(sit on a bench without back support and press the barbell from shoulder to overhead)Rest 2-3 minutes B.Against a 7-minute running clock, complete:500 Meter Row—As many rounds and reps as possible of:5 Single Arm Press each arm10 Box Jump-Overs
Learn MoreWorkout of the DayA.Three sets of:Romanian Deadlifts x 6-8 reps @ 3011Rest 45 secondsPush-Ups x 15-20 reps @ 1010Rest 45 secondsKettlebell Swings x 15-20 repsRest 45 secondsHollow Hold/Rock x 30-45 secondsRest 45 seconds B.1:1 complete 3 each of:5 Man-Makers8/6 tour Run
Learn MoreWorkout of the DayA. Four sets of:Front Squats x 6-8 repsRest 10 secondsFarmer’s Carry x 100 MetersRest 60 secondsDouble-Under Practice x 60 secondsRest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of:6 Burpees6 Pull-Ups6 Wall Ball Shots
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