A) Gymn +
AMRAP 6'
3 walk outs
6 crab & reach
9 jumping squats
20 jumping jacks
B) EMOM 9'
Split jerk singles
(Work up to heavy)
C) Front squat
3 * 2 @90%
D) 3 UB sets of:
9-9-6-6-3-3
Butterfly pull up - T2B
E) 0-5' (TC : 3')
30 burpee box jumps
5-10' (TC : 3')
30 devil presses
(Work in pairs, A start with burpeeBJ, B with devilpresses, if it needed.)
F) acc.: 50 pendlay rows @40/25
* Every break: 10 ring rows
A) gymn +
3x
1' bb warm up
8 burpees
20"/20" side plank
B) 4*2
Power snatches @85%
C) 4x max reps of parallette def. kipping HSPU
(Def.: 15/10cm)
D) E2' until fail
- 200m Run
- 7 thrusters
@30/20 , 40/25 , 50/30 , 60/35 , 70/40...
E) 3*10/10 windmill
A) gymn +
AMRAP 6'
6 crab & reach
6 cossack squats
6 hindu push ups
6 ring rows
B) EMOM 10' - 5 sets
1) 16 pistols
2) 15/12 cal Ski
Rest 5'
EMOM 10' - 5 sets
1) 14 pistols
2) 15/12 cal Row
Rest 5'
EMOM 10' - 5 sets
1) 12 pistols
2) 15/12 cal Assbike
C) Accumulate : 3 mins glute bridge hold
A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) Strict pull up
- max reps, then
- max reps with band (for RX too !!!), then
- max reps with double band
C) Front squat
4*2 @90%
D) AMRAP 8'
8 alt. DB hang clean & stoh
8 burpee box jumps
Rest 2'
AMRAP 4'
4 OHS @DB
4 burpee box jump overs
E) Acc: 3 sets:
- 7/7 knee support KB Row
- 21 banded pull apart
A) gymn +
AMRAP 6'
3 walk outs
6 crab & reach
9 jumping squats
20 SU
B) EMOM 9'
Push Jerk triples @ 70%
C) Front squat
3 * 3 @ 85%
D) 3 ub sets of:
15 butterfly C2B
12 butterfly pullups
9 T2B
E) E30" for 7'
1) 30 DU's
2) 10 dbl KB thrusters
F) 3 sets:
- 15 Y pull down in hollow pos.
- 15 banded pull aparts
A) gymn +
3x
2*12m shuttle run
8 burpees
20"/20" side plank
8 push up
10 bnd googld mornings
B) 10-9-8-7...1
- DL @100/70
- BBJO
*EMOM : 5 air squats
C) Max reps of parallette kipping HSPU
(hands and head at the same height)
then
3 * 14 DB see-saw press (you choose the weight)
D) Tabata core
- hollow hold
- arch hold
A) gymn +
10 meters of:
- bear crawl
- dwarf walk
- tiger walk
- inchworm
- dwarf walk (backward)
B) EMOM 30' - 6 sets
1) 14 pistols
2) 14 alt. DB hang clean & stoh
3) 14/10 cal assault bike
4) 14 T2B
5) 14/10 cal ski
C) Acc.: 3*15/15 face pulls
(in side plank position!)
A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) Max reps strict C2B
(open : banded strict C2B)
Then
3*15 banded BTN pull down
C) Front squat
4*3 @85%
D) AMRAP 10'
2,4,6...
- alt. Devil presses (you choose the dumbbell)
- *10m shuttle run
E) Acc: 4*8/8 chinese kb row
A) gymn +
3 RNFT:
- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises
B) Max reps of parallette Strict HSPU
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) 3 RFT:
- 11 burpees
- 11 T2B
Rest 2'
REPEAT
E) 3 sets:
- 8 deltoid raises
- 16 face pulls
A) gymn +
AMRAP 5'
6 ring rows
3 walk outs
6 reverse lunges
6 sit ups
B) AMRAP 25'
- 1 rope climb
- 3 T2B
- 3m front rack walking lunges
@dbl KB (you choose the weight)
- 3 ring dips
- 2,6,6m,6
- 3,9,9m,9...etc
Rest 5'
C) For time:
C/1
27 thrurters @empty bar
21 thrusters @30/20
15 thrusters @40/25
Rest 1'
C/2
9 thrusters @50/30
6 thrusters @60/37
3 thrusters @70/45
TC:15'
D) Acc.: 6 sets:
15" Hollow Rock
15" rest