March 28, 2024
1-2 warm-ups + 3 tough sets:5 strict pull-up30s reverse plank hold 1-2 warm-ups + 3 tough sets:6-8 strict toes to bar30s handstand hold against wall 5 rounds for time:30 double-unders8 burpees to a touch
1-2 warm-ups + 3 tough sets:5 strict pull-up30s reverse plank hold 1-2 warm-ups + 3 tough sets:6-8 strict toes to bar30s handstand hold against wall 5 rounds for time:30 double-unders8 burpees to a touch
Clean and jerk warm-up EMOM x6 @light-moderate:Power cleanFront squatSquat clean2 jerks EMOM x6 @moderate-heavy:Power cleanSquat clean2 jerks EMOM x6 @heavy:1 clean and jerk 2 minutes rest between EMOMs
3 X Tabata = 12 minTABATA 1Down dog push upAir Squat TABATA 2 Plank to alt toe touchALT Step back lunge TABATA 3 Mountain climbersAlt pistols (Tripod or heel hook as scale) Machine intervals 4 x 3:00 on machine = 12 min Switch machines each round12 min EMOM3 rounds 1:00 cal1:00 Box jumps 1:00 burpees Rest 1:00
20 minutes, for quality:5/5 thoracic bridge5/5 half Turkish getups3/3 rotational medball slams5/5 floor slider side lunge-bowler squat5/5 reverse lunge to high knee jump10 alt medball heiden jumps 5 rounds for time:30 calories20 wallballs15 pull-ups OR 5 rounds for time:24 calories16 wallballs12 pull-ups
Every 2:00 X 5 5 Back squat E2MOM X 183 rounds:1)1 round DB DT (12 DL, 9 DDBS Hang Clean, 6 Push press )2) 50 DB hop over3) 25 sit ups
3 sets:5 cat/cows6 reps, 5.5 Hollowbody.Superman3 sets:5 push-ups + 2x toe tap5 skin the cats3 sets:6 alternating 4-point kartwheels10 alternating ring pistols 3 rounds for time:10 deadlifts400m run
10 min warmup stretching 25 min AMRAP4 DB man makers 8 pullups 16 calories 32 double unders 10 min cool down stretching
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalPlate leg lifts R Leg Plate leg lifts L leg DB split Squat R leg DB split Squat L leg DB leg extensions6 min amrap16 Band to rig heavy KB goodmornings12 banded lat pressdowns
12 minutes:10 band pull-a-parts10 alternating plate halos10 band ER pull10 plank toe taps10 band overhead reaches10 alternating thoracic bridge For time:21-15-9 reps ofPull-upsHand release push-ups5 minute rest21-15-9 reps ofDumbbell push pressRing rows For time:18-12-6 reps ofPull-upsHand release push-ups5 minute rest18-12-6 reps ofDumbbell push pressRing rows
5 sets: 5 Strict pullup10 goblet squats @ 32×1 AMRAP 12 1 Devils press 2 Burpee pullup 3 Air squat4 Step back lunges5 DB C&J12 Calories
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