A. 2 Sets
20 Jumping Jacks
8 Scorpions
20" Hollow Hold
8 Supermans
B. 4 RDS AMRAP 5' - 2' Rest
First 5'
20 V-Ups
15 OHS
10 Walkout Push Ups
Second 5'
20 Hollow Rocks
14 Thrusters
10 Burpees /No Jump/
C. 3 RDS
20 Crunches
10 Reverse Crunches
WU: 3 Sets of:
10 Glute Bridge
10 Sit Ups
10 Toe Touches in Push Up
A. E4' For 28' - 7 Sets
100 Butt Kickers
10 HSPU (Pike Push Up)
75 High Knee Run
7.5 Burpee (7 Burpee + Just Down)
50 Mountain Climbers
5x V-Up + Tuck Up + 10 Bicycle Abs
B. Accessory
3 Sets Of:
10 Single Leg RDL @2 Pet Bottle
30" Glute Bridge Hold
5/5 Slow Knee In Side Plank
A. 3 RDS
10/10 Side Plank Hip Thrust
20" Plank
20" Wall Sit Hold
B. Every 3' x Rounds
20 Russian Swing
20 Air Squat
2 Wall Climbs
30 Crossjacks
C. 3-4 Sets, Not For Time
10/10 One-Arm Row
5/5 Single Leg Romanian Deadlift
30" Tiger Position Hold
A. 3 SET
20 Bird Dog
15 Hollow Rock
5 Hip Thrust + 40 sec Hold
B1. 10' AMRAP
1 Atomic Sit Up
1 Burpee
1 Air Squat
1 Push Up
2-2-2-2, 3-3-3-3, 4-4-4-4, etc.
3' Rest
B2. 10' AMRAP
2 Thruster
2 Alt. V-Ups
2 Stepping Squats
2 Desk Pull Up or Chair Pull Up
4-4-4-4, 6-6-6-6, 8-8-8-8, etc.
C. 3 SETS
1' Plank
15 Sec Rest
1 Min Superman Hold
15 Sec Rest
A. Run 5-10 km
A. GYM + 3 RDS
30" Wall Seat
30" Tiger Position Hold
20" Reverse Plank
B. 21' AMRAP
10 Alt. Pistol Squat to Chair
20 Dip on Chair
14 Runner Sit Up
20 Hand Raised Push Up
14 Squat Position to Push Up Position
20 Jumping Lunges
C. 5 RDS
15" Hollow Hold
15" Hollow Rock
15" Rest
15" Superman Hold
15" Arch Rock
15" Rest
D. 3RDS
20 Russian Twist
20/20 Star Side Plank
A. 2 Sets
50 Plate Object Hops / Jumping Jack
30 Opposite Arm & Leg Raise In Tiger Position
15 Scapula Push Up
10 Air Squat + 30 sec Hold
B. 4 RDS For Time
15 Man Maker
60 Bycicle Abs
30 Sumo Deadlift High Pull
C. 3 Set Not For Time
16 Windshield Wipers
16 Hip Thrust
A. 3 Sets
8/8 Cossack Squat
8 Scorpions
10 Good Morning with Stick
10 Pass-Through with Stick
B. For Time
Buy In: 60 Alt. Reverse Lunges
Then,
27-21-15-9
Burpee Chair Step-Up
Russian Swing
Cash Out: 60 Butterfly Sit Ups
C. 4 Sets Not For Time!
Turkish Get Up X 1 Rep + 5 Windmills*
Side Plank - 30"/30"
* When you stand up do 5 windmills, then go back down to starting position. Left/Right arm each!
Warm Up: AMRAP 5'
10 Walking plank
8 Slow air squat
4 Down ups
2 Get up Johnnie
A. E4' for 20' - 5 Sets
100 Jumping Jacks
50 Thruster @ Pet Bottle
B. Gymnastic Swimming
C. 4 Sets of
16 OH Sit ups @ Pet Bottle
24 Legs Over The Bottle
1)3 sets
- 15 pulldown in superman
- 10 sit up to reverse bridge
- 20”/20” single leg hip thrust hold
2)18’ amrap
- 8/8 Hop over lunges
- 8 Wall climb
- 16 power clean/ 2x ásványvíz
- 16 down up
3)3 sets, not for time
- Cross body crunch x 10/10
- alt. arm-leg raise x 10/10
- reverse fly/ásványvíz x 12-15