Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Knee Tuck
Situps
GHD Back Extensions
Amrap 20 minutes of:
5 Deadlifts, 275/185
13 Push-ups
9 Box jumps, 24"/20"5-6 Sets
6 Push Jerks
2 Turkish Getups
As many reps as possible in 12 mins of:
1 Back Squat 95/65
1 Push Press
2 Back Squat 95/65
2 Push Press
3 Back Squat 95/65
3 Push Press
...
Continue adding 1 rep each round to each movement until time expires.EMOM for 10 minutes
3 Hang Snatches (not power!)
Complete as many rounds as possible in 16 mins of:
6 Burpee Box Jumps, 24/20
9 Ring Rows
Run, 300 m
Week of October 30, 2022
Day 1
5 Sets
24 steps DB Death March
Maximal set of negative pullups
AMRAP 15
5 Squat Cleans 95/135
15 KB Swings 53/35
45 Double Unders
Day 2
Strength Circuit in the back
4-5 Sets
8-10 Leg Extension
8-10 Reverse Hyper
8-10 GHD Back Extensions
8-10 GHD L Side Situp
8-10 GHD R Side Situp
10-9-8-7-6-5-4-3-2-1
Run 200m
Burpees
DB Snatch/Arm
Day 3
Part A
4-5 Sets
4 Deadlifts
4 DB Incline Bench Press
AMRAP 12
12 DB Deadlifts 45s/25's
9 DB Hang Power Cleans 45s/25's
6 DB Push Jerks 45s/25's
Day 4
Part A
50 Calories for time Echo Bike
4 RFT
400m Run
50 Air Squats