Search

Strength

EMOM X 5:00

Back Squat X 3 Reps

Set 1 - 55% of 1RM

Set 2 - 60% of 1RM

Set 3 - 65% of 1RM

Set 4 - 70% of 1RM

Set 5 - 75% of 1RM


Conditioning


“Dorothy” (30:00 Time Cap)

3 Rounds 20/15 Calorie Assault Bike (OR 24/18 Calorie Row) 20 V-Ups 20/15 Calorie Assault Bike (OR 24/18 Calorie Row) 20 Deadlifts (185/125) 20/15 Calorie Assault Bike (OR 24/18 Calorie Row) 20 Toes to bar Rest 3:00 after each round


**Deadlifts: Weight should be around 50% of 1rm max or a weight that is considered a moderate weight

24 views

Strength

2 position (Floor + Hang) Cleans: - (1+1) x 2 sets @ 80% 1RM Clean - (1+1) x 3 sets @ 85% 1RM Clean - rest 60-90 seconds between sets –


**Complex is completed unbroken if comfortable


Conditioning

“Ethel”

Task Tabata x 6 Rounds (12:00) 20 seconds of pull-ups -Rest 10 seconds- 20 seconds of push-ups -Rest 10 seconds- 20 seconds of step-back lunges -Rest 10 seconds- 20 seconds of squats -Rest 10 seconds-

19 views

Strength

EMOM X 10:00

Deadlift X 3 Reps

Set 1-2 55% of 1RM

Set 3-4 60% of 1RM

Set 5-6 65% of 1RM

Set 7-8 70% of 1RM

Set 9-10 75% of 1RM


Conditioning

“Grettel Ingrid” (15:00 Time Cap)

10 Rounds 3 Power Snatches (115/75) 3 Burpees over bar 3 Power Clean and Jerks (115/75) 3 Burpees over bar

22 views