Set 1:
Every 90 Seconds for 18mins A) Dumbbell Bench Press x 10 reps B) Ring Rows x 12 reps C) Side Plank x 30 seconds each side Set 2: 7 minutes AMRAP 7 x Box Jumps or Step-Ups 7 x Burpees 7 x Kettlebell Swings
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Set 1:
Every 90 seconds for 12mins a) 6 x Front Squats b) 12 x Hip Extensions - Bench Set 2: 10min AMRAP +2 Wall Ball 5 x Burpees Set 3: AFAP Row 500m Run 1000m Row 500m Set 1:
Every 90 seconds for 18mins (3rounds) a) 15 x Goblet Squats b) 12 x Ring Rows c) 10ea Reverse Lunge d) 12 x Batwings Set 2: a) 3 x 2min AMRAPS with 2mins Rest Row 250m AMRAP DB Push Press b) 3 x 2min AMRAPS with 2min rest 500m Air Bike AMRAP KB Swing Set 1:
Every 2mins for 10mins 12 x Deadlifts 6 x Hang High Pull 3 x Shoulder to Overhead Set 2: EMOM For 24 Mins (perform 3 set on each station consecutively and rest 1min before moving to next exercise) A) 10 Cal Air Bike x 3 1min rest B)12 Cal Row x3 1 min rest C) Run 200m x 3 1 min rest D) 8-10 x Burpee Box Jump x 3 rest 1 Min E) 30m Sled Push x 3 1min Rest F) 30 x Double Unders (75 x Singles) x 3 Set 1:
Every 90 sec for 18mins (4 rounds) A) Strict Press x 10 B) 15 x Wall Ball C) Farmers Carry x 40 Meters Set 2: Complete as many rounds and reps as possible in 4 minutes of: 10 x DB Push Press 5 x Pull-Ups Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 15 x KB Swings 15 x Push-Ups Set 1:
Every 90 seconds for 12mins a) 5 x Front Squats b) 20m DB Lunge Set 2: EMOM For 16mins a) 8-12 x Cal Air Bike b) 5-8 x Dead Man Pull c) 10-15 x DB Thrusters e) 40 secs of Flutter Kicks Set 3: 7min AMRAP as a team Push Sled 10m 5 burpees rest until it's your turn again Set 1:
Every 90 Seconds for 18mins (4 sets) A) Single Leg Deadlifts x 8 reps (each leg) B) DB Step-Ups x 10 reps per leg C) Dumbbell Push Press x 10 reps Set 2: Every minute, on the minute, for 10 minutes: 6 Russian Kettlebell Swings (heavy) 6 Burpees Set 1
Every 90sec For 18mins (4 sets) A) DB Walking Lunges x 20m B) Bent Over DB Row x 10 (tempo 2-3-2) C) Prone Hold x 45 seconds Set 2 10min AMRAP 10 x Alternating Dumbbell Snatches 10 x Push-Ups Set 1
Every 90 seconds for 18mins ( 4 sets of each) Four sets of: A) Strict Press x 10 reps (tempo 3-5-2) B) Flutter Kicks x 45 seconds C) Bottom’s Up Kettlebell Carry x 20m each arm Set 2 12 min AMRAP Row 250m/Air bike 500m/200m Run 20 Wall ball. 10 x Pull ups. |
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