20-minutes, for quality: 25-50′ Seal slider walk 5 Candlesticks 10 Bench shoot throughs 1 rep per side, heavy Turkish get-up 6 sets, 1-minute on, 2-minutes off: 1. 10 dumbbell hang clean to overhead + calories in remaining time 2. 10 calories + dumbbell hang clean to overhead in remaining time
Snatch tech + EMOM x6: Above the knee snatch to 3 positions; 1/4 squat, 1/2 squat, low squat + 6-minutes to build to a heavy set of: 3 squat snatch from the floor AMRAP in 7 minutes: 8 push-ups 12 abmat situps 8 kettlebell swings 12 step-down box jumps
3 rounds:10 alt. push-up toe touches50ft. each overhead carry, front rack carry, suitcase carryR and L15 banded scap rows Supine Bent Over Row5 x 6-8 reps @2021S/S30s tall kneeling DB press– rest 60 seconds – 30-20-10CaloriesDB thrusters
Front squat @22X1, build to a heavy set of 2 reps for the day AMRAP in 12-minutes: 90 double-unders 30 dumbbell thrusters 15 pull-ups OR AMRAP in 12-minutes: 60 jumping double taps30 dumbbell thrusters 15 pull-ups
Upper Mobility: 30s arm circles/30s german arm swings/30s lat side bends, alt. pec stretchs.2 Rounds:10 flatback overhaed reaches30s swimmers2 rounds:30s serratus overhead reach5 jumps EMOM x 15:1. 8 barbell push-press2. 30s bear crawl3. 12 ring rows 5 rounds for time:12/15 calories10 hang power cleans
20 minnutes Easy:10 alt. thoracic bridges90/90 hip swivel and sit through10 alt. tall kneeling halos5/5 half get ups5/5 slider side lunge to bowler squat 20 minute AMRAP:12 wallballs9 9ft side shuffles12 step down box jumps9 forwards backwards shuttle runs (no touch)12 push-ups
20-minutes, for quality: 10 alternating thoracic bridges 10 reps per side, wide stand band rotation 5 reps per side, heavy half Turkish get-up 10 reps per side, T-hip rotation 10 reps per side, floor slider bowler squat 5 reps per side, heavy weighted pistol squat AMRAP in 20-minutes: 200m run
2 rounds:5 dowel bench stretch30 sec/side Hip flexor stretch30s banded march5/5 knees over toe lungs10 alt. side lunges Front squat 2 x 10 (build to a heavy set of 2, RPE 7-8) 4 sets:6/6 eccentric hamstring sliders15 KB swings. 4 sets:30s front rack march 10 plate pull-overs
3 rounds:10 dowel pass throughs10 inchworm push-ups5 table top stretches5 burpees EMOM x 25:1. 30 seconds ski erg2. 20 alt. single leg v-ups3. 2-3 wallclimbs4. 10 toes2bar (5/5)5. 30s alteranting KB rows
2 sets:30 seconds cat and cows30 seconds suping belly breathing2 sets:30 seconds bench step overs10 seated good mornings30s deadbugs 2 sets:5 side lunges, 5 curtsy lunge 5 toe touchs All R + L10/10 single leg bench hip hiker technique + 2-3 warm – up sets (start at 65%) Every 60
A Kilo website. All rights reserved.
