A) gymn +
2 rounds
10m bear crawl
10m dwaf walk
10m tiger walk
B) Paused split jerk (3" in dip and receiving position too)
Work up to heavy double in 7'
C) Front squat
3*4 @ 80%
D) Max reps of butterfly C2B
(Open: pull-up)
E) E30" for 8'
1) 10 WB
2) 8 T2B
F) 3*8 bent over row
A) gymn +
20 reps of: @empty bb
- muscle clean
- strict press
- front squat
- high hang power clean
B) Power Cleans (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) Clean Pulls (NO tng!)
2*3 @110%
1*3 @ 120%
D) Max reps of def. Kipping HSPU
(From 2*15/10 kg plate), then
2 sets from the ground : add 1rep to the last week's score
E) 100 KB Snatches @24/16
* Every break : 20 V-ups penalty
A) gymn +
AMRAP 4'
20 High knee run
5 Jumping squats
10 Alt. Vups
5 Hindu push ups
B) EMOM 10' - 5 sets
Odd) 10 pistols + 5 burpees
Even) 15/11 cal row
Rest 5'
EMOM 10' - 5 sets
Odd) 10 pistols + 5 WB
Even) 15/11 cal ski
Rest 5'
E2' for 10' - 5 sets
10 pistols + 200m run
C) Accumulate : 5 minutes plank
A) gymn +
AMRAP 6'
8 scapula pull ups
12 shoulder taps in push up pos.
8 banded pull-aparts
36 jumping jacks
B) Max reps weighted strict pull ups, then
@10/5kg plate
2 sets : add 1 rep to the last week's score
( wo/weight )
C) EMOM 8'
2 Push jerk from rack @ 75%
D) AMRAP 11'
50 KBS @24/16
40 DU
30m bear crawl
20 T2B
10m OHWL
E) Acc: 3x8/8 half kneeling DB Row
A) gymn + AMRAP 5'
3 strict press @empty bar
5 down ups
7 V ups
9 back squat @empty bar
3 btn strict press
B) Max reps of def. Strict HSPU
(From 2*15/10 kg plate), then
2 sets from the ground : add 1rep to the last weeks score
C) 4*4 Power Snatches ,
climbing from 67% of max
(No tng)
D) 5RFT:
- 4 OHS @30/20
- 6 facint burpees
- 8 power snatches @ 30/20
Tc : 10'
E) 3 sets:
- 8 rear deltoid raises
- 16 banded pull-apart (2.0)
A) gymn +
600m run + 3 air squats after every 40 steps (4 steps in - 4 steps out -> nose breathing)
B) 'Akker'
10 RFT:
22 push ups
22m walking lunges
22 air squats
22m bear crawl
200m Run
TC: 50'
A) gymn +
4 mins work in pairs
A: Half fish game
B: Climb in the ladder of:
1,2,3... air squat+push-up
...then change
B) Paused Split Jerk (3" at receiving position)
Work up to heavy single in 7'
C) Front Squat
3*5 @ 75%
D) Pull- ups For Time!
Rx: 75
Open: 50
Scaled: 25
* Every break : 1 strict pull up penalty
(Choose Well!!)
E) EMOM Until Fail
8 cal row + 8 thrusters @30/20
(Finish at 20' if you are hard enough)
A) gymn +
20 reps of: @empty bb
- muscle clean
- strict press
- front squat
- high hang squat clean
B) Squat Cleans (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) Clean Pulls (NO tng!)
2*3 @110%
1*3 @ 115%
D) Max reps of def. Kipping HSPU
(From 2*10/5 kg plate), then
2 sets from the ground : add 1rep to the last week's 70%
E) 5 RFT:
- 40m shuttle run (10m segm.)
- 8 down ups
- 16 V-ups
A) Gymn +
4 RNFT:
- 3 get up Johnie
- 6 alt T2B
- 6 clappin' push ups
- 9 RKC swings @easy
B) EMOM 30' - 5 sets
1) 10 alt pistols
2) 15/11 cal ski
3) 15 KBS @28/20
4) 10 alt pistols
5) 15/11 cal Assbike
6) 7 T2B + 21 DU's
C) Acc : 3 sets :
- 7-10 c2 hamstring curls
- 15"/15" copenhagen side plank
A) gymn +
AMRAP 5'
3 walk outs
12 ankle taps in push up pos.
9 banded pull-aparts
36 jumping jacks
B) max reps weighted strict pull ups, then
@5/2,5kg plate
2 sets : add 1 rep to the last week's 70%
C) AMRAP 7'
10 power cleans
5 box jump overs
10 push presses
5 box jump overs
@42/30
Rest 1'
1 rep max power clean in 3 minutes.
D) 4*3 clean pulls @130% of C
E) ACC. WORK
4*12 alt KB pendlay row
( You choose the weight )