AM Session Intervals+Core 30 Sec ON/OFF X 6 Sets Row Shuttle Run WB AD Row PM Session Snatch Snatch/Paused FS%/ DB/KB Skill/Aerobic Metcon/Upper PP 1 6X1 Squat Snatch @85+% – Aim for Perfect Reps here – Drop and Reset and rest as needed 2 4X2 Paused FS...
A) Open Gym Grab a coach, work on a skill, make up a workout from the week, work on mobility, etc. B) 30minute AMRAP low and slow 2:00 row / AD / 400m run 16 walking lunges 1:00 reverse single unders 16 weighted DB/KB situps 1:00 FLR hold on rings/floor C) IGT 10...
A) Strict Press.Pause Push Press 3.3 Build to a heavy for 4 sets, rest 1:30-2:00 between sets. Pause at bottom of dip during push press B) Pulling Volume accumulation Accumulate 40/30 Strict Pull up Sc. 75/50 Ring row Every time you break *25ft seal walk C) 6min AMRAP...
1 6X2 @87.5%+ of DL RM – @21×1 – must stop and reset rep on the ground. No TnG 2 6X2 TnG PS – Build through your sets – AIM for TnG AND QUALITY 3 12 Min AMRAP 15/12 Cal Row 4 Bar Muscle Ups 12 Kipping HSPU 24 Air Squats 4 5 X 1 Min Front...
A) 4×8 Front Rack Alt. Reverse Lunge *Build to a tough, rest 2:00 between sets B) 25ft DB death march + 8-10 PVC hudle jumps rest 90sec x 3-4 sets C) 4 sets – Mix and Match *Change the order you perform movements each set 12/10 Cal row 10 DB Push Press...
