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1) 20 minute EMOTM:
1 – 40 seconds Ski/Bike/Row/Run
2 – 3 Dumbbell Man Makers 70/50
3 – 40 seconds Ski/Bike/Row/Run
4 – Handstand Walk Obstacles
Man Maker is Push-up, Row Left + Right, Clean, and Shoulder-to-Overhead. Pick output you can maintain for the 5 cycles.
2) Every 1:30 x 7 sets: Hi-Hang Muscle Snatch + Hang Muscle Snatch + Muscle Snatch + Snatch Push Press + Pause Overhead Squat
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, no Touch-and-Go. Pause for a few seconds in the bottom on the Overhead Squat.
3) Every 1:30 x 7 sets: Hi-Hang Muscle Clean + Hang Muscle Clean + Muscle Clean + Thruster
Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor for the 3rd rep, not Touch-and-Go.
4) Every 4:00 x 10 sets
12/8 Calories Assault Bike
9 Chest-to-bar Pull-ups
6 Burpee Box Jump Overs 24/20
3 Alternating Dumbbell Squat Snatch 100/70
Flip flop the order each round….Round 1 is 12/9/6/3, Round 2 is 3/6/9/12, and continue like that. Start on your non-dominant arm on the Snatch each round.
9-6-3 Rope Climbs 15ft
3-2-1 Legless Rope Climbs 15ft
Scale as needed.
6) Single Arm D-Handle Seated Cable Row: 4 sets of 10/side
Rest 90-120 seconds between sets. Heavy as possible, but keep it strict.
7) Strict Toes-to-bar: 30 Reps
Use a stall bar if you have one.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE