A) Single-leg dumbbell Romanian deadlift (hold DB in opposite hand, reach across body)
3x8L/R
B) Overhead barbell hold
3x:40 seconds
C) Over-arching side plank
3x12L/R
2 rounds
150 DU
20 thrusters (155/105)
Bike/Row
3 rounds
100 cals
Rest 1:2 (eg, rest for half as long as the effort takes)
A) Zercher hold
3x:60 seconds
B) HS lateral walk (facing wall)
3x25ft L/R
C) KB Cossacks squat
3x8L/R
ROMOWD
A) Landmine row
3x10L/R
B) D-ball hold (chest)
3x:40 seconds
C) Weighted plank hold
3x:45 seconds
5 rounds
5-3-1 deadlifts (60% of 1RM clean)
Power cleans
Ring MU
Rest :90 second between rounds
A) Single-leg DB hip thrust (shoulders on bench)
3x12L/R
B) Single-arm farmers carry
3x100ft L/R
C) Hollow rock + single-leg v-up
3x10+5L/5R
EMOM24
0-2 minutes
300m run
2-3 minutes
10 bench press (60% of 1RM push press) / 20 WB (20/14)
Alternate the third minute (second interval) between bench press and WB
Congratulations to Jamie West and Emily Graham on their 4th place finish in the Womens Pro division at the Bring the Heat competition.
A) Half-kneeling single-arm dumbbell press
3x12L/R
B) Double KB front rack hold
3x:45 seconds
C) Hanging strict leg raise (hold :03 seconds in l-sit)
3x6
3 Rounds
With a 5 minute running clock
3 Rounds of
21 DU
15 air squats
9 alternating DB snatch (50/35)
In time remaining, max squat cleans (95/65)
Rest 3 minutes between each round
Score is total squat cleans
Teams of 2
0-5 minutes
20 deadlifts (365/255)
40 deadlifts (275/185)
60 deadlifts (185/135)
Max deadlifts in remaining (135/95)
7-12 minutes
20 bar facing burpees
20 lateral burpees
20 burpees
Max burpee pull-ups in remaining
14-19 minutes
40 power cleans (135/95)
20 power cleans (185/135)
Max power cleans in remaining (225/155)
21-26 minutes
20 bf burpees
20 lateral burpees
20 burpees
Max burpee TTB in remaining
1) HBBS
Every 2 minutes for 4 rounds
x3 @80%
Based of 2RM
2) Bench press
Every :90 seconds for 6 rounds
x6
3) Front squat
Every :75 seconds for 5 rounds
x5 @60%
Based off 3RM. FAST REPS.
Teams of 3
360/290 cal row
Switch every 15 calories
Every 2 minutes starting at 0:00, 5 sync burpees (burpees only completed by partners not rowing)
