A) 3 sets of:
- 8 cossack squats
- 10 wall slides
- 12 deadbugs
- 10 banded good mornings
- 8 push-ups
B) E2' for 10' - 5 sets
- 6 strict pull-ups
- 6/6 chinese kb row
C) E30" for 3' - 6 sets
1 Power Clean @ 65%
Rest 30"
E30" for 2'30" - 5 sets
1 PC @ 72%
Rest 30"
E30" for 2' - 4 sets
1 PC @ 80%
D) AMRAP 10'
2,4,6...
- STOH @ 80% of BW
- Facing burpee
- Front Squat @ 80% of BW
- Lateral Burpee
E) 3 sets of:
- 15/15 side plank hip ups
- 10 ring/trx knee tucks
1. Warm- up + 3 sets
* 1 min Cardio @easy pace
* 20m Bear Crawl
* 10 Plank Jacks + 10 Jumping Jacks
2. Running Clock
0:00 - 3 Rds.
* 21/18 Cals Row
* 5 Squat Cleans @65% or Barbell or db DB/KB
10:00 - 5 Rds.
* 12/10 Cals Row
* 8 Squat Cleans @61/43 kg or BB/KB/DB
3. Gymn. / 2 rds. for time / 2-3 rest btw. rds
21-15-9
* Air Squat
* Pike Push- ups / head touch to abmat/
4. Acc. Work / 3 sets
* 8/8 RDL @mod. KB
1. General Warm-up + 2 sets
* 5/5 High Pulls @DB
* 5/5 Kneeling Strict Presses
* 5 Goblet Squats
* 12 Dead- bugs
2. Back Rack Walking Lunges
* 3x 15m @mod.weight / 1 min rest btw sets
3. E30" for 7'
* 1 Rope Climbs /RX:@weight vest/
4. For Time 3 rds.
* 100 DU's
* 50 Alt. DB Snatches @15/22.5
* 25 Pull- ups
5. Acc. Work / 3 sets
* 20 Banded Lat. Pull Downs
1. SMR + 2 sets
* 15 Slow Banded Lat. Pull Downs
* 10 Toe Touches in Push- up Hold
* 10 Alt. V-ups
* 10 High Knees + 10 Jumping Jacks
2. For Time / TC: 25'
* 8-16-24-32-24-16-8 @9-6
* 4-8-12-16-12-8-4 Shuttle Run @15m
* 1-2-3-4-3-2-1 Rope Climbs
3. Acc. Work / 3 sets
* 30" Arch Hold
1. General Warm- up + 2 sets
* 5 Jumping Back Squats @3" down @barbell
* 8 Alt. Curtsy Lunges
* 8/8m Lateral Monster Walks
2. Back Squat / 1'30" rest btw sets
* 4x4 @80%
3. For Time / 2x22.5/15 / TC: 15'
* 50 DB Walking Lunges
* 30 HSPU
* 40 Front Rack Walking Lunges
* 20 Def. HSPU
* 30 OH Walking Lunges
* 10 Strict HSPU
4. Stretching Together
1. Warm- up + 2 sets
* 1 min cardio /bike/row/jogging/
* 30" Plank
* 30" Alt. Scorpions
then, 1 sets
* 10 'PVC' Pass Throughs
* 10 False Grip Ring Rows
* 2x5 Kipping Swings
* 20 Hollow Rocks
2. E3' for 15'
* 6 Ring Muscle- ups / Scaled: Banded Slingshot RMU https://youtu.be/4Dgy_b28Olg
* 6 Thrusters @2x22.5/15 DB
3. 4x AMRAP 3'
* 6 Power Cleans @70/50
* 4 Deadlifts @70/50
* 15m HSW / Bear Crawl with db DB
Rest 1 min btw rds.
4. Acc. Work / 3 sets
* 15 Floor Facing "W" Raises /no hold/ https://youtu.be/ldg-b_UjFBM
1. General Warm- up + 2 sets
* 3 Tall Squat Clean
* 3 Front Squat
* 3 Strict Press
* 3 Jerk
* 6 Btn Barbell Rotations
2. 2x EMOM 6' / 2 min rest
Odd: 3 C&J @75%
Even: 11 Target Burpees
3. EMOM 14'
1. 15/12 Cal Row
2. 10 OHS @43/29
4. 4-5 sets
* 8/8 Bulgarian Split Squat @1 DB
* 16 Alt. DB Bench Press
1. Warm- up + 2 sets
* 6/6 Half kneeling KB strict presses
* 8/8 Dead- bugs @smr
* 12/12 Lateral monster steps
2. Back Squat / EMOM 7'
* 2 reps @heavy weight
3. For Time
*** 3 rds.
* 700m Row
* 35 V- ups
3 min rest
*** 7 rds.
* 3 Thrusters @60/40 42/25
* 3 BMU / Jumping BMU
4. Stretching
1. General Warm- up + 2 sets
* 5 Push up to downward dog
* 3/3 Turkish get- ups
* 10 db KB Russian swings
2. For Time 3 rounds / 2 min rest btw rds.
* 15 Kipping HSPU
* 21 db KB Snatches
* 14 Shoulder Taps in HSHold
* 21 db DB Hang Squat Cleans
* 9 Wall Walks
3. 4 sets
* 10 Alt. Renegade Rows https://youtu.be/OlpPaGyywyY
* 10 Unbroken Strict Pull- ups
4. Side Plank
* 3x 30/30"
1. SMR + General Warm- up + 3 rds.
* 10m Bear Crawl
* 10 Bird- Dog
* 10m Spider Crawl
* 10 Dead- Bug
* 10 Cossack Squat
2. AMRAP 26'
* 10 Burpee Get Over @100/120
* 15 Butterfly Sit-up
* 200m Run
* 15 Russian Swing
3. 4 sets
* 12 Barbell Biceps Curls
* 12 Skull Crushers @db DB