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Set 1
Every 90sec for 9mins 6 x Deadlifts Set 2 EMOM For 8mins a) 20m DB Lunge b) 15 x Hip Extensions Set 3 EMOM For 24mins - 3 x 12/10 Cal Airbike 1min rest - 3 x 12/10 Cal Row 1min rest - 3 x 200m Run 1min rest - 20-30m Sled Push 1min rest - 3 x 8-10 x Burpee Box Overs 1min Rest - 3 x 30 x Double under/75 x single skips 1minrest
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Set 1
In teams of two, complete as many rounds as possible in 30 minutes of: 400 Meter Run 30 Box Jumps or Step-Ups 30 Wall Ball Shots Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes. Set 1:
Every 90secs For 9mins 6 x Box Squats Set 2: EMOM For 12mins' a) 15 x Goblet Squats b) 6ea DB Step Ups c) Row 12/10 Cals Set 3 15min AMRAP 30 x KB Swings 15ea x Reverse Lunge 100 x Skips 20 x KB Swings 10ea x Reverse Lunge 75 x Skips 10 x KB Swings 5ea x Reverse Lunge 50 x Skips Set 1:
Every 90secs for 15mins (5) a) 5 x Front/Goblet Squats b) 8ea x Bulg Split Squat/Rev Lunge Set 2 EMOM For 20mins (5) a) 20-30m Sled Push b) Run 100m c) 10-15 DB Thrusters d) Rest Set 1
EMOM For 9mins a) 5 x Strict Pull ups b) 12 x Batwings c) 20 sec Ironman Hold/20 sec Superman Hold Set 2 7min AMRAP 20 x Elevated Push Ups 10 x Supine Row/Rinf Row Set 3 EMOM For 20mins a) 12 x Burpees b) 12 x DB Push Press c) 10ea x Rev Lunge d) Run 100m Set 1
EMOM For 15mins (5 sets) a) Strict Shoulder Press x 6-8 b) RH Side Plank Hold x 45 seconds c) LH Side Plank Hold x 45 seconds Set 2 EMOM for 15 minutes (5 sets): a) 9 x L-Seated DB Presses b) 15 x Burpees c) 20 x Dead Bugs Set 1:
Every 90 Secs For 12mins a) 6 x Trap Bar Deadlift/ KB Deadlift b) 15 x Hip Extensions off Bench Set 2 EMOM For 10mins a) 6 each x Reverse Lunge b) 6 x Russian KB Swings (heavy) Set 3 9min AMRAP -Buy in 750m Run- --Then-- + 3 Front Squats/Goblet Squat + 3 Burpee Bar Hop + 3 Push Press Set 1:
Every 90sec for 18mins a) Front Squat x 10 reps b) DB Walking Lunge x 20m c) Hollow Rocks or Hollow Hold x 30-45 seconds Set 2 Every 2mins For 18mins a) 30/20 Calories of Assault Bike or Row b) 100m Farmers Walk c) Run 250m Set 1:
Tabata - Air Squats Rest 2 minutes Tabate - Hanging Knee Raises Rest 2 minutes Tabata - Burpees Rest 2 minutes Tabata - Row Rest 2 minutes, Tabata - Pull-Ups Set 1 (Strength)
EMOM for 10mins Min A) 10 x R leg Single Leg Deadlift Min B) 10 x L leg Single Leg Deadlift Set 2: (Accessory) EMOM for 15mins Min A) 6 x DB Step Ups (each leg) Min B) 10 x D Ball Slam Min C) 20m Sled Push Set 3 (conditioning) 2min Max Effort Row Rest 4mins 2min Max Effort Airbike |
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