Emom x3 laps -15 min
(For set up have everyone grab a barbell for their own OH. They will use the same barbell for the AMRAP's.)
14 wall balls
8 OH squats 115/75
8 R/L DB Bench single arm rows (each arm)
10 Moving plank (each arm 20total)
6 50ft Sprints (down & back)
AMRAP 6min:
20/15cal Row
20/15 Bike
Max BB Thrusters 115/85 135/95+
Directly Into..
AMRAP 6:
35 Box jumps
BB Cleans 115/85 135/95+
Directly Into..
AMRAP 6:
DU/singles 100/250 singles
Max Bench Press 155 / 105
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets