BTB Wednesday

Jerk

2@80% 2@90% 1@95% 1@100% Training max

EMOM 15

2@80%

15/12 Calorie Echo Bike (1:1)

1-2-3-4-5-6-7-8-9-10 reps

Muscle Ups

*1:1 Work:Rest each round

8 Rounds (1:1)

15 GHD Sit Ups

20yd Handstand Walk

20yd Sled Push

BTB Day 12

Snatch

1x2/60,70,75,85% Training max

Emom 12

2 Snatch @60%

Strict Dips

3x8

High Pully Lat Pull

3x8

Two Point Low Row

3x10

In a team of 3… complete:

300 Calorie Echo Bike

AND

3 Rounds

120 TTB

60 Burpee Box Jump Overs 24/20”

*break up however you need

BTB Day 11

Rest

BTB 11

Squat

1x2/70,80,85,95% Training max

Emom 12

2 Squat @70%

RDL

3x8

Split Leg Squat

3x10

5 Rounds

500m Row (@ around 3k pace)

1000m Bike Erg (@ around 10k pace)

*Rest 2 minutes between rounds

With a partner…

AMRAP 20 min

100 Calorie Ski Erg

100 Ring Push Ups

100 Toes to Bar

BTB Day 10

Jerk

1x2/70,80,85,95% Training max

Emom 12

2 Jerk @70%

Dumbbell Bench Press 15 degree incline

3x8 at failure

Chest Supported Lateral Raise

3x10 at failure

Cable Crossover Tricep Extension

4x15

27-21-15-9

Calorie Row

Burpee Over Rower

3 x 0:30 L-Sit Hold

BTB 9

Rest

BTB Day 8

Clean

1x2/70,80,85,95% Training max

Emom 12

2 cleans @70%

Nordic Curl

Work up to failure 3x8

Round Back GHD Extensions

Work up to failure 3x15

EMOM x 10 minutes

12 Russian KBS 88/62#

Rest 2 minutes

Every 2:00 x 20:00

15/12 Calorie Assault Bike Sprint