Fitness

A. Every 2 Min for 5 sets: Bike 12 Sec ALL Out
+
12 Mins @ 75% Effort:
100 m Row or Ski
10 No PushUp Burpee
50 Jump Rope Singles
10 Air Squats
100m Run
+
C. 3 Rounds For Time:
25 Swings @ 53-70/35-53#
25 Burpees
+
Midline:
' The Rock Tabata''
20 Sec Hollow Hold
10 Sec Rest
20 Sec Arch Hold
10 Sec Rest 
 x 8 sets
# Take 10 sec rest between each rung of the ladder


Performance:

A. EMOM x 8 min:  2 TnG Squat Clean  + 1 Split Jerk - Build to a tough Complex- no misses 
Transition 2 min
B. EMOM x 8 min :  1 Power Snatch + 1 Hang Power Snatch 

20 Min AMRAP:
1 Rope Climb
3 HSPU
5 Hang Cleans @ 80% of A
200 Meter Run
+
Midline:
' The Rock Tabata''
20 Sec Hollow Hold
10 Sec Rest
20 Sec Arch Hold
10 Sec Rest 
 x 8 sets
# Take 10 sec rest between each rung of the ladder




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