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3
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AMReps 1 min: Strict Press
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AMReps 1 min: Strict Press
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AMReps 1 min: Strict Press
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AMRAP 5 mins: Handstand Push-ups and Sandbag Carries
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Single Arm Db Bent Over Row 10-10-10-10, rest 2 mins
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5
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Front Squat : 12-12-10-10-8-8, rest 2 mins
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Weighted Strict Tempo Pull Ups : 6-6-5-5-4-4, rest 2 mins
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Every 1 min for 10 mins: 1 Round Cindies
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6
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"Tabata" - Assault Bike Calories : 10 x 30 secs / 4:30
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7
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Push Jerk : 1 Rep Max
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3 Deadlift + 2 Hang Power Clean + 1 Jerk : 1 Rep Max
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Chipper: Double Unders, Deadlifts, Hang Power Cleans and 6 more
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10
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Front Rack Alternating Reverse Lunge : 12-10-8-6-4-2, rest 1:30
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Alt EMOM 15 mins: Overhead Walking Lunges, Toes-to-bars and Weighted Plank Holds
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12
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Bench Press : 12-12-10-10-8-8, rest 2 mins
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AMRAP 10 mins: Kettlebell Swings, Double Unders (Unbroken)s, Kettlebell Swings and 7 more
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14
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FT: Burpee Box Jump Overs; 10x Power Cleans, Front Squats, Push Jerks...
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16
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AMReps 1 min: Back Squat
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AMReps 1 min: Back Squat
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AMReps 1 min: Back Squat
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AMRAP 15 mins: Sandbag Throw Over Shoulders, Burpees, Sandbag Throw Over Shoulders and 3 more
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18
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AMRAP 3 mins: Muscle-ups, Power Cleans, Box Overs and 3 more
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AMRAP 6 mins: Muscle-ups, Power Cleans, Box Overs and 3 more
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AMRAP 9 mins: Muscle-ups, Power Cleans, Box Overs and 3 more
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19
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FT: Bench Press and Medicine Ball Sit-ups
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Every 2:30 for 12:30: Single Arm Dumbbell Rows and Sandbag Bear Hug Holds
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20
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Deadlift : 15-12-9-6-3, rest 2:30
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AMRAP 10 mins: Single Unders and Db Box Step Ups
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21
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10 RFT: Bar Facing Burpees, Hang Power Clean & Jerks, 200 m and 2 more
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10 RFT: Bar Facing Burpees, Hang Power Clean & Jerks, 200 m and 2 more
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23
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Strict Press : 1 Rep Max
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Helen
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