Strength 30/12/19
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 7 reps @ 2111
Station 3 – 30 m Bottom’s Up Kettlebell Carry – 15 m each arm
Inicio / Archivo de diciembre 2019
Strength
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 7 reps @ 2111
Station 3 – 30 m Bottom’s Up Kettlebell Carry – 15 m each arm
Every 2 minutes, (4 sets):
Station 1 – 300/200 Meters of Running
Station 2 – 20 m Walking Lunges with KB/DB Farmer’s Carry (32/24)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs
4 RFT :
21 Wall Ball Shots (9/6)
15 Toes to Bar
9 Strict Handstand Push-Ups
Strength
Every 2 minutes, (6 sets):
Back Squat
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
3 sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds
Strength
Every 3 minutes, (5 sets):
Deadlift x 2 reps @ 85-90%
AMRAP 12′ of:
3 Weighted Pull-Ups (15/10)
6 Push-Ups on Dumbbells
9 Dumbbell Squats
Strength
Every 90 seconds, (3 sets of each):
Station 1 – Bent over rows (Left) x 8-10 reps @ 21X1
Station 2 – Bent over rows (Right) x 8-10 reps @ 21X1
Station 3 – Banded Overhead Triceps Extensions x 30 reps @ 1010
Station 4 – Farmer’s Carry x 30 m (heavy!)
Strength
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps
Minute 2 – Supine Ring Rows x 8 reps @ 2111
Minute 3 – Handstand Hold x 45″
Minute 4 – Prone Plank Hold x 45″