PERFORMANCE
Warm-Up.
Two sets of:
“Kettlebell Bracing Warm-up”
(can be performed with a dumbbell if desired)
Kettlebell Suitcase Deadlift x 5 reps, right
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Side Bend x 15 reps, right
rest 10 seconds and then repeat on other side
Followed by…
Two sets of:
Box Step-Up x 6 per side
Cossack Squat x 6 per side
Single-Arm Dumbbell Push Press x 6 per side
Then…
A.
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 15 Power Snatches (95/65 lbs)
Station 2 = 15 Toes to Bar
Station 3 = 15 Single Dumbbell Box Step-Overs (50/35 lbs)
Station 4 = 15 Shoulder Presses (95/65 lbs)
Station 5 = 30 Air Squats
Immediately followed by…
Two rounds for time:
15 Power Snatches (95/65 lbs)
15 Toes to Bar
15 Single Dumbbell Box Step-Overs (50/35 lbs)
15 Shoulder Presses (95/65 lbs)
30 Air Squats
30 min AMRAP
15 OTS Sand Bag Toss @ 100 lbs
15 TTB
15 SDB BSO
15 Shoulder Press @ 95 lbs
30 Air Squ
3 Rounds and 24 reps
TTB: UB
BSO: UB
SP: 2 x 10/5 + 1 x 5/5/5
Elevated HR throughout – had to pause before starting next movement
2 rounds for time after hahahaha no.
That EMOM was enough.
I didn’t want to do 2 more rounds after the EMOM either..but after missing 3 days I made myself..I’m such a mean gym partner..no wonder nobody wants to workout with me 🤔
After missing the last 3 days…I really needed to get in some work..and this got tough the last 3 rounds! A1. EMOM for 20 min Min 1 – 15 Power Squat Snatches @ 55# – all UB Min 2 – 15 T2B – first round UB then 1 break each round after Min 3 – 15 SDB BSO @ 35# – all UB Min 4 – 15 Shoulder Press @ 55# – first 3.5 rounds strict then push press last 7 reps of 4th round Min 5 – 30 AS – all UB A2. 2 Rounds for Time – 10:29… Read more »