DB lungesters* Box jumps **200m run after each round *Lungester = front rack reverse lunge right + reverse lunge left + thruster. Rest 3 minutes. 21-15-9 reps of Calorie row DB deadlifts Push ups. Rest 3 minutes. 21-15-9 reps of Devil presses KBS **10/8 calorie bike or ski after each round
1 Min KB/DB Swings 1 Min Burpees Idea weight for Men: 30-50# KB/DB Idea weight for Women: 12-25# KB/DB
Push Press - Focus on an aggressive dip to accelerate the DB overhead. 4 db presses right hand – 4 overhead front step lunges right leg then amrap 5 burpees 10 alternative db snatches… lungesters & bar facing burpees. 4 Rounds 20/15 Cal Bike 20 Single DB Step Back Lunge (50/35) max rep alt DB snatch (50/35) in remaining time 5 Lungesters (95/65) 20 Situps 30 Double 20 DB Snatch 35/50. Share.
Rest 2 min. AMRAP 6 min 6 Ball squats 6 Broad jumps (1m) 6 Devilspress 1-arm. Onsdag. In 18 min, do 8-10 sets of: 4 Strict HSPU + 4 Lungesters + 10 V-ups/tuck-ups/ sit-ups. 1 … 2021-01-18 Max DB “Lungesters” (40/30)|(30/20)** **1 Rep Lungester = 1 FR Lunge Left + 1 FR Lunge Right + 1 Thruster *Partner 1 works while Partners 2 & 3 rest. Partners alternate as needed.
09 Single DB Complex PS HSqClThr Rsn Swng. 7. 6 SETS (Alt. Arms by Set), 1min30sec Timer:3 Single DB Deadlifts3 Single DB Hang Power Cleans3 Single DB Hang Squat Cleans3 Single DB Lungesters**1 Lungester = Lung, Lunge, Thruster. 7.
Feel the burn with Single leg DB deadlift (per side) To-Do. Favorites. Add to 210408-Mayhem.
3x max DB strict press . 100 bicep curls with 1 DB . 50 tricep extensions w/ 1 DB . 50 skull crushers with 1 DB . all movements done with both hands on 1 DB. METCON . 15 MIN AMRAP . 5 DB power clean and push jerk. 10 box jumps or step ups . 15 sit-ups
5. 6 SETS (Alt. Arms by Set), 1min30sec Timer: 3 Single DB Deadlifts 3 Single DB Hang Power Cleans 3 Single DB Hang Squat Cleans 3 Single DB Lungesters… 2019-10-12 able Rock Strength and Conditioning a garage gym that will make fitness and health a part of your everyday lifestyle with amazing coaches. EST. 2016 50 db snatches, 50 sit ups, 25 hand release push ups; 40 db snatches, 40 sit ups, 20 hand release push ups; 30 db snatches, 30 sit ups, 15 hand release push ups; 20 db snatches, 20 sit ups, 10 hand release push ups; 10 db snatches, 10 sit ups, 5 hand release push ups; Saturday, Jul 4. 1 mile run.
Partners alternate as needed. During each AMRAP, Kettlebells must be held in farmers hold by one partner.
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Score is total lungesters completed across both AMRAPs 2020-12-05 · 10 DB Lungesters (50/35) *5 Per side; 14 Box Jump Overs (24”/20”)-Into-Buy Out: 800 Meter Run 2020-03-24 · 1 minute max alternating single db lungesters 1 minute max burpees 1 minute rest *Set clock to 15 minute EMOM. A lungester is a single arm db thruster + 2 single arm front rack lunges After last 1 minute rest begin 3 rounds of: 20 db/kb plank pass throughs-20 russian twists . Accessory Work. 3-4 rounds of: 10-12 db/kb sumo romanian deadlifts 2021-01-28 · For the unweighted Lungesters, you may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.
Coached Group and Individual Fitness Workouts that combines the benefits of a group (social, supportive
2019-10-24 · DB Lungesters (5 Burpee Pullups After Every Round) – Rest 3:00 – “CrossFit Games Open 20.3 (Scaled)” For Time: 21 Deadlifts 21 Hand Release Pushups 15 Deadlifts 15 Hand Release Pushups 9 Deadlifts 9 Hand Release Pushups 21 Deadlifts 50-ft. Bear Crawl 15 Deadlifts 50-ft.
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