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Set 1
Every 2mins for 10mins 20x DB Seesaw Press (10ea) 10 x Bent Over Row Set 2 EMOM For 16mins a) Row 12/10cal b) 25 x Elevated Push Ups c) 16 x Prone DB Row (8ea) d) 20 x MB to Toes Set 3 3 Rounds 400m Run 21 KB Swings 12 Empty Bar Supinated Rows (don't lose your technique)
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Set 1:
EMOM for 10mins A) 10 x R leg Single Leg Deadlift B) 10 x L leg Single Leg Deadlift Set 2: EMOM for 15mins A) 6 x DB Step Ups (each leg) B) 10 x D Ball Slam C) 20m Sled Push Set 3 2min Max Effort Row Rest 4mins 2min Max Effort Airbikec) 40 sec toes to MB In Pairs compete as Many reps as Possible
Partner A: Runs 400m Partner B: Performs Movement for reps Swap and then move onto next exercise Exercises: Wall Ball Push Press Box Jumps Sumo High Pull Row Set 1
Every 2 minutes, for 18 minutes (3 sets of each): a) Box Squat x 10 b) Supinated-Grip Bent-Over Row x 10 c) Single-Leg Hip Bridge x 15 reps each leg Set 2 12min AMRAP Run 400m 20m OH Plate Lunge 20 x Plate Ground to Overhead Set 3 3 x 20 MB to Toes Set 1 Every 90 seconds, for 30 minutes (5 sets of each): a) 30/20 x Wall Ball b) 15/10 Cals Air Bike or 250/200 Meters of Rowing c) 20/15 Burpees d) 200 Meter Run Set 1 Every 90 secs for 9mins (6) 5 x Front Squats Set 2 EMOM for 16mins a) RH Waiters Lunge 10m b) LH Waiters Lunge 10m c) 5 x Box Jumps d) Air bike sprint 30secs Set 3 5 x 250m Running Efforts on a 2:30 clock In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately.
4 Rounds of 1min Stations a) 5 x KB Swings/3 x Burpees b) MB Slams c) 5 x DB Push Press/5 x Prone Row d) MB Toe Taps e) Row f) Rest Set 1 Every 90sec for 6mins (4) 10 x DB RDL Set 2 EMOM for 15mins (5) a) 12 x Russian KB Swings b) b) 5 ea x Forward lunge to plate c) 40 sec Dead Bug Set 3 3 x 2min Max Efforts on row or Air Bike rest 4-5mins Set 1 Every minute For 8mins a) 10xDBRDL b) 40sec of MB To Toes Set 2 Teams of two must complete 100 repetitions of the following complex: 3 Kettlebell Swings 2 Goblet Squats 1 Kettlebell Push Press (Left Arm) 1 Kettlebell Push Press (Right Arm) The kettlebell cannot touch the floor at any point during the workout. The partner who hands off the kettlebell must immediately run 400 meters before he or she may receive it back from his or her partner. Set 1
Every 90 secs for 15mins (5) a) 5 x Front Squats b) 10 x Hip Extensions Set 2 On the Minute For 12mins (4) a) 10 x Landmine Squat to press b) 5 each leg x DB Step ups c) 30 sec of Lateral MB Toe Taps Set 3 4 Rounds 15 x Wall Ball 10 Burpees |
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