1. AMRAP 3'
- 3 walkouts
- 3 squats
- 3 half burpees
- 3 full body v-ups
2. EMOM 9'
1. 10 banded sissy squats https://youtube.com/shorts/Hj5CyUn29JE?feature=share
2. 10/8 cals assault bike
3. 2 hang squat cleans @75%
3. E30" for 5' / Back squat
- 2 reps @50%
4. 5 rounds for time / 1'30" rest / Full Sprint Tempo
- 15 push presses @43/30
- 10 bar facing burpees
5. Acc. work / 1 set
- 40 reps slow seated banded rows
- 40 reverse crunches
- 40 lying W raises
1. SMR + Activation for EMOM
2. EMOM 40'
1. 150/200m row
2. Pull-ups + 8 HRPU + 8 Air squats
3. 'DT' 12 DL + 9 Hang cleans + 6 Push presses @easy double DB @15, 12, 8
4. Full Rest
3. Stretching
1. 2 sets
- 7.5m KB bottom up carry
- 5/5 dead bug KB pull overs
- 5/5 RDL + knee drive
2. Clean Complex / 4 sets @75% / E1'30" for 6'
- 4 clean lift off + 2 power cleans
3. 'Honey Badger' - 5 rounds for time - TC: 22'
- 50 DU's
- 10 Thrusters @61/43kg
- 12 Bar facing burpees
4. 3 sets
- 12 hip thrusts on bench @without weight
- 12 fitball leg curls
1. Activation, then Amrap 8'
- easy 350m row
- 10 Am. swings @12/16
- 10 wallballs @6/9
2. E2' for 12'
- 20/16 cals row
- 4 deficit kipping HSPU
3. Open 20.2 Amrap 20'
- 4 DB thrusters @1x22.5/15
- 6 T2B
- 24 DU's
4. Acc. Work
- Accumulate 100/100m suitcase carry @heavy DB
1. 2 sets
- 6 scap pulls
- 5 snatch press unders
- 6 scorpions
- 10 prone snow angels
2. Snatch Complex / 4 sets - E1'30" @75%
- 1 snatch lift off + 1 squat snatch + 1 OHS
3. Front Squat Complex / 4 sets - E1'30" @mod. weight
- 1 reps + 10" fr. rack hold + 1 reps
4. 4x 3 rounds / Rest 1'30"
- 1 rope climbs
- 3 squat cleans
- 5 ring muscle-ups / 5 ring muscle-ups box progression https://youtu.be/dnpg6R2jKiM
5. Acc. Work
- accumulate 3 min of hollow hold
1. 2 sets
- 5/5 split stance good mornings @bb
- 5 btn presses
- 5 thrusters
- 5 half burpees
2. For Time 22' QF Event 1
@2x22.5/15 DB
- 50 DB walking lunges
- 30 HSPU / 30 Push presses
- 40 Front rack walking lunges
- 20 Def. HSPU / 20 Strict Presses
- 30 OH walking lunges
- 10 Strict HSPU / 10 Seated strict presses
3. EMOM 10'
/30" work- 30" rest/
Choose a weak movement.
1. 3 sets
- 10 alt. reverse lunges
- 5 pike pull on rower
- 5 btn push presses
- 5 jerk balance
2. Push Press + Dip
EMOM 4'
- 2 push presses @80%+
Rest 1'
EMOM 4'
- 4 jerk dip @105%
Rest and Squat prep 5'
EMOM 5'
- 3 front squats @85%
3. EMOM 15'
1. 10 hang power cleans @30/20
2. 8 lateral burpees
3. 40" hard assault bike
1. Warm- up: 3' rowm then 2 sets:
- 60 single- unders - Complete a double or a triple under every 20 reps.
- 8 bear hug squats @6/9ball
- 4 hollow rocks+ 4 V-ups
2. 5 sets / E2'30"
- 15 ring rows
- 8/8 KB row @paralette support
3. 4x Amrap 3'
- 30 DU's or 30 jumping with double thigh taps
- 12 WB
- 8 T2B
4. 3 sets
- 15 wide stance good mornings @bb
- 15 snow angels @1.25 plate
- 1 min glute bridge hold
1. 2 sets:
- 30 Jumping jacks
- 7/7 RDL+ knee raise
- 10 Lateral jumps @barbell
- 5 Muscle snatches @bb
2. Squat Snatch /NO TNG!!/ E1'30" for 9'
2x2 @70%
2x2 @80%
2x1 @85%
3. AMRAP 8'
- 15m Front rack carry @2x22.5/15
- 15 T2B / 25 Tuck-ups
- 5 DL @100/80
2 min rest
AMRAP 8'
- 15m OH carry @2x22.5/15
- 15 Pull-ups / 25 Jumping pull-ups
- 5 DL @80/60
4. Acc. Work / EMOM 3'
- 30" Bear hug wallsit
1. 2 sets:
- 10 deadbug pullovers @light KB
- 10 deficit calves raises https://youtu.be/lPvnv4VJ4-Q
- 10/10 seated band pulls https://youtu.be/tUU-0soQOrE
2. E30" /20" work- 10" rest/ for 9'
First: 20" seated pike up https://youtu.be/Y44yE6dabcg
Second: 20" arch up https://youtu.be/dMirQ7T3adU
Third: 20" wall facing hs hold
3. 4X 2 rounds / 1 min rest btw sets / TC: 15'
- 8 clean&jerks @2x25/17.5
- 4 shuttle runs @10m segment
4. Rowing / 10 sets
- 100m HARD!!
- 100m EASY!!