Conditioning 16 Min EMOM 1st – 15/10 Calorie Row 2nd – 15 Front Squats *Moderate weight 3rd – 15 Lateral Burpees 4th – 15 Chest to Bar Pull Ups Workout of the Day Cardiovascular Endurance Workout For Time 5 Gate Run 100 Air Squats 200 Double Unders 100 Air Squats 5 Gate Runs
Conditioning EMOM Repeat x 5 Rounds 1st – 10 Back Squats 80/50 2nd – 15 Burpees 3rd – 20/14 Cal Row Or Assault Bike 4th – Rest Conditioning 5 Rounds For Time 10 Shoulder To Overhead 60/35 10 Pull Ups 10 Sumo Deadlift Highpulls 60/35 10 HSPU 10 Front Rack Lunges 60/35 *15 Min Time […]
Cardiovascular Endurance Aerobic Conditioning Workout 24 min EMOM 1st – 1 Gate Run with Slam Ball 2nd – 20/14 Calorie Row 3rd – 45 Seconds of Double Unders Anaerobic Sprints 3 Rounds, 1 min rest after rounds – go as hard as possible 20 Thrusters 50/35 1 Gate Run
Strength and Conditioning Hamstring and Gluteal Work 4 – 5 sets of 20 Back Rack Lunges *Weight is the same for all 5 sets 20 Banded Good Mornings 15 Bent Over Rows *Same weight as lunge 10 Chin Ups *1 Min rest between sets, need to work hard here Conditioning Workout For Time 100 KB […]
Barbell Conditioning + Barbell and Gymnastics Conditioning EMOM 7 7 TnG Clean and Jerks Rest 1 Min EMOM 8 1st – 12 Hang Cleans *Same weight used for part A 2nd – # HSPU Conditioning 15 Min AMRAP 30 Ball Slams 1 Gate Run 30 Burpees 1 Gate Run
Front Squat Strength Emphasis 1. 5 x 3 reps at approximately 80% Tempo = 1310 2. Conditioning Reps 3 x 10 at 60% of 1 rep max, clean up from the floor, 1 min rest between sets Conditioning For Time 75 Double Unders 50 Toes To Bar / 50 Ball Slam Sit Ups 75 Double […]
Back Squats A. Tempo Back Squats 5 x 5 reps Tempo = (1310) B. Tempo Explosive Back Squats 3 sets x 1 rep, working up to heaviest Tempo = (1510) C. 2 sets x 3 reps at Part B Workout of the Day 100 Double Unders 50 KB Snatches (25/arm) 40 Pistol Squats 30 HSPU […]
Conditioning 6 Rounds For Reps 1 Min At Each Station – Rowing – Burpees – Double Unders – Rest Core Conditioning 30 Seconds at each station V – Sits Hollow Holds Hollow Rocks Rest Repeat x 3 times Then Max weighted plank males = 25kg, females = 20kg Ghost
Strength Endurance A. Deadlifts Superset with L – Sit Holds 15 – 10 – 5 reps 15 reps = game weight eg 100/60 10 reps = heavier training weight 140/80 5 reps = strength set 160/90-100 B. Upper Body Strength Superset Strict Press superset with Ring Muscle Ups 15 – 10 – 5 Strict Press […]
Barbell Cycling EMOM 5 Mins 3 Snatch Balance + 3 OHS Rest 1 Min EMOM 5 Mins 3 Power Snatches + 3 Hang Full Snatches Straight intoIsabel – 30 Snatches for time Endurance Workout 18 Min AMRAP 2 Gate Run 50 KB Swings 24/16 35 /25 HR Push Ups 20 Toes To Bar Race