A) gymn + 2 sets of:
- 10 scap pull ups
- 10 deadbugs
- 1' row
B) EMOM 15'
1) 5 weighted strict pull ups
2) 10 bent over bb rows
3) 10 def. ring rows
C) 3 RFT:
20/16 cal row
15/15m OHWL @24/16 KB
70 DUBS
A) gymn + 2 sets of:
- 10 scap pull ups
- 10 deadbugs
- 1' row
B) EMOM 15'
1) 5 weighted strict pull ups
2) 10 bent over bb rows
3) 10 def. ring rows
C) 3 RFT:
20/16 cal row
15/15m OHWL @24/16 KB
70 DUBS
A) gymn + games
B) AMRAP 20'
8 Man Makers @you choose the weight
20 Jumping Jacks
8 V-ups
20 High Knee Run
8 Sit-ups
20 Mountain Climbers
8 dual DB Cleans
20 Butt Kickers
8 Floor Presses
20 Jumping Lunges
C) 8 sets of:
20"/20" side plank with hip ups
A) gymn + 2 sets of :
- 14 alt. single leg hip thrusts
- 14 deadbugs
- 14 toe touches in push up pos.
- 14 jumping squats
B) E2'30" for 15'
1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3" pause at receiving position) @75% of 1RM
C) EMOM 18'
1) 12 T2B + 4 BJO @60/50
2) 12 STOH @22/15DB + 4 BJO
3) 12 OHS @22/15DB + 4 BJO
A) gymn + amrap 7' (easy)
- 3 atomic sit ups
- 6 Halo
- 9 GTOH
- 12 Russian Twists
@10/5 Plates
B) E90" for 9'
7 pendlay row w/60/40kg + 11 lat. pull down
C) For time :
- 800m Run
- 40 Thrusters w/42/30kg
- 400m Run
- 20 Thrusters
- 200m Run
- 10 Thrusters
TC: 18'
D) 100 abmat sit ups
*Every break : 20" plank penalty after the class
A) gymn + 3 sets :
- 10 steps spider walk
- 5 cat camel
- 10 OHS w/ PVC pipe
- 5 pass through
B) EMOM 7' :
20" max rep strict HSPU (Rx: medball btw legs, Open: plates+abmat under the head)
C) E2'30" for 12'30"
1 Snatch High Pull + 1 Low Hang Squat Snatch + 1 OHS @80% of 1RM
D) AMRAP 8'
- 20 DUBS
- 4 SB Box Over (you choose the weight)
A) gymn + fish game on the rower
B) Work in Duos : 40 RFT (together, U go, I go) :
* 1 Squat Clean @80-60/55-25
- 3 DL @80-60/55-25
* 1 Rope Climb ascent
- 3 Ring Dips
* 6 Reverse Lunges
A) gymn + amrap 6' (easy)
- 10 steps tiger walk
- 10 birddogs
- 6 cossack squats
- 6 hindu push ups
B) E2' for 10'
200m Run + 8 alt. DB Snatches w/22/15DB
C) EMOM 10'
1 round 'Cindy' (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats)
D) 30 alt Devil Presses for time (w/22/15 DB)
*EMOM (including 0:00) : 5 V-ups
E) 3 sets :
- 30"/30" Side Plank
- 12/12 half kneeling wood chop w/band
A) gymn + 2' easy Row/Ski/Bike
+ 2 sets of :
- 6 hip flow
- 12 toe touches in push up pos.
- 36 Butt Kickers
B) AMRAP 30'
- 5 walk-outs
- 10 ring rows
- 20 floor presses w/15/10 plates
- 30 air squats
- 40" max effort Row
- 300m Run
- 20 Russian Twists w/15/10 plates
- 10m OHWL w/15/10 plates
- 5 wall walks
C) Let's working on range of movement. Be relaxed and hold the positions for 1 full minutes :
- crossed leg forward bend (right in front)
- crossed leg forward bend (left in front)
- seated forward bend
- dragon pose (left in front)
- banded arm lizard (L)
- twisted lizard (L)
- dragon pose (right in front)
- banded arm lizard (R)
- twisted lizard (R)
- seated forward bend in straddle
- pigeon (left in front)
- seated forward bend in straddle
- pigeon (right in front)
A) gymn + 3 sets:
- 10m banded X-walk
- 10 banded good mornings
- 20" plank w/ alt leg raises
+ 3' continuous empty barbell warm-up
B) E2'30" for 15'
1 Squat Clean + 1 Split Jerk (3" pause at receiving position) (drop!) + 1 Squat Clean + 1 Front Squat @70% of 1RM
C) EMOM 16'
1) 40 DUBS (Open: 40" DU practice !, forget the simples)
2) 15 Left arm thrusters @ 20-16/12-8KB
3) 40 DUBS
4) 15 Right arm thrusters
A) gymn + amrap 5' (easy)
- 10 steps bear crawl
- 10 banded pull apart
- 10 deadbugs
- 30 high knee run
B) E90" for 9'
8-7-6-5-4-3 strict pull-ups (! Rx: increasing Weight; Open: decreasing band !)
C) 3 RFT: (medrate, consistent pace)
- 400m Run
- 20 KBS @32-24/24-16
- 10 box jumps @75/60cm
TC: 20'
D) 3 sets of :
- 10 Hollow Rock
- 10 V-ups
- 10 Tuck-ups
- 10" Hollow Hold (
Every break in the set : 10 Sit-ups penalty after the class !! ;)