Category: Blog

A. 1:1 Work:Rest Cycle: 6x 400m Run B. 3-2-1 Wave Push Jerk. Start @70% 1RM.

A. 5-4-3-2-1 Clean. Start @ 70% 1 RM. B. Every Minute on the Minute for 14 Minutes: 3 Sandbag Power Cleans 6 Sandbag Reverse Lunge

A. 5-4-3 Wave, Back Squat. Start @ 70% 1 RM. B. Tabata Run 20 secs work, 10 secs rest for 8 rounds: Sprint

A. KB Complex: 10 Rounds (45 secs work, 30 secs rest) of: KB Power Clean KB Goblet Squat KB Snatch Right KB Snatch Left Squatted KB Curl Halo Left Halo Right Complete 2 sets of 20 Leg Raises after Complex B. 5-5-5-5-5 Weighted Dips

A. 7-6-5 Wave, Push-press. Start @50 1 RM. B. 5 x 200M and 800M Interval. Rest 2 minutes between intervals.

A. 15 Minute AMRAP: Run 200m 10 Deadlift 12 Over the Shoulder B. 5-4-3 Wave, Deadlift. Start @ 60% 1 RM.

A. 8 Rounds of KB Flow: 45 secs work, 30 secs rest. KB Power Clean KB Goblet Squat Single Arm KB Snatch, Right Single Arm Press, Right Single Arm KB Snatch, Left Single Arm Press, Left B. 5-4-3-2-1 Shoulder Press

A. 3-2-1 Wave Deadlift, start at 70% 1RM B. 15-12-9 for Time: Deadlift Sandbag Getup RX: 70/50 lb Sandbag

A. 4 Rounds For Time: Run 200m 15 Pull-ups 30 Push-ups 100m Front Rack Burden Carry B. 5-5-5-5-5 Weighted Pull-ups

A. 3-2-1 Wave Front Squat. Start at 70% 1RM. B. 8 Min AMRAP: 10 KB Swings (2/1.5 pood) 8 Sandbag Front Squat 6 Brute Force Burpees