A) with easy pace:
- 15 banded lat pull downs
- 10 banded bradford presses
- 10/10 SL banded RDL
- 15" L-hang flutters
- 10 slow air squats
B) E2' for 10' - 5 sets
- 10 strict pull-ups
- 10 bent over row @60/40
C) E30" for 3' - 6 sets
1 Squat Clean @70%
Rest 30"
E30" for 2'30" - 5 sets
1 SqC @77%
Rest 30"
E30" for 2' - 4 sets
1 SqC @85%
D) 'Annie'
50-40-30-20-10
reps for time of:
- DU
- Sit-up
A) amrap 7' /easy/
- 5 walk outs
- 10 lying Y raises
- 15 arch rocks
- 20" wall sit
- 25 SU's
B) Rowing for time in pairs
MM : 3000m
MF : 2500m
FF : 2000m
Partner A)
Rowing
Partner B)
Barbell OH Hold + 1 Thruster after every 50m (on the rower)
@42/30
C) 5 RDS:
- 12 Bench Presses
- 8 daVinci Raises
A) 2 sets of:
- 6 crab & reach
- 9 SMR wall slide
- 9/9 SMR 'sameside' deadbugs
- 6* 1 btn sn grip thruster + 1 good morning
@empty bar
B) EMOM 4'
4 Squat Snatches @50%
/Rest 1'/
EMOM 3'
4 Squat Snatches @62%
C) '50 Shades of StrongBody'
50 RFT:
- 1 Devil's Press @heavy
- 2 DB Facing Burpees
- 3 Air Squats
TC: 25'
D) 3 sets of:
- 20" L-sit on parallettes
- 20 Seated Legs Over The Paralette
A) amrap 6' /easy/
- 3 reverse snow angles
- 3 hindu push ups
- 6 glute bridges
- 6 air squats
- 20 high knee run
B) EMOM 40' - 8 sets
1) 10 ring row + 10 push ups
2) 10-12-14-16-16-14-12-10
alt. SB Squat Cleans (to shoulder)
3) 10/8 cal AB
4) 10/8 cal Skiing
5) 30" plank twist
C) 2 sets of (each side):
- 10 side plank hip ups
- 5 K2E in side plank
- 5 side plank rotations
A) 3 sets of:
- 4/4 SL GTOH & Halo @5/2,5 plate
- 20 jumping jacks
- 10 hollow rocks
- 8 tempo jumping squats /3-1-X-1/
B) E2' for 12' - 6 sets
3 Deadlifts immediately into
8 High Jumps over the pipe
@80%
C) For time :
- 50 cal rowing
- 40 Sandbag Bearhug squats @heavy
- 30 butterfly pull-ups
- 20m HSW (Open: 10 Wall Walks)
- 10 rope climbs
TC : 15'
D) 5 sets of:
- 10" hollow hold
- 10 V-ups
both w/ 5-2,5 plate
A) with easy pace:
- 20 lying pvc W to Y
- 20 hollow rocks
- 10 candlestick roll to pistols
- 20 jumping lunges
- 20"/20" SL glute bridge hold
- 30 alt toe touches in push up pos
B) E2' for 10' - 5 sets
- 9 - 13 strict HSPU
- 8 Ring Face Pulls
C) E2' for 12' - 6 sets
1-3.) 3 OHS @70-75-80%
4-6.) 2 OHS @85-90-95%
D) AMRAP 8'
1,2,3... reps of:
- T2B
- WB (x2)
A) 2 sets of:
- 14 banded lat pull down in hollow
- 12 spiderman lunges
- 6 hip flow
- 9/9 lying banded hamstring curls
- 12 SDHP @easyKB
- 14 goblet squats
B) E2' for 10' - 5 sets
- 9 strict pull-ups
- 7/7 knee support DB row
C) E30" for 3' - 6 sets
1 Squat Clean @ 65%
Rest 30"
E30" for 2'30" - 5 sets
1 SqC @ 72%
Rest 30"
E30" for 2' - 4 sets
1 SqC @ 80%
D) EMOM 8' - 4 sets
Odd) 40" lat burpees over the DB
Even) 40" singel dumbbell back squats
@40-22/30-12
A) 3 sets of:
- 6 walk outs w/ walking plank
- 8 alt. supermans
- 10 air squats
- 12 banded pull aparts
- 20" superman
B) SB Version of ' I'm burying you '
For time:
- 100 cals AB/Row/Ski
- 100 Deadlifts @80/50 (Rx:100/70, Basic: 2x20/12KB)
- 25 rounds run (at corridor) UGIG
- 50 wall walks UGIG
- 25 rounds run UGIG
- 100 Deadlifts
- 100 cals Row/AB/Ski
A) 1 set of:
- 12/12 star side plank rotations
- 20 lying Y raises
- 12/12 cossack sq
- 12/12 SL RDL
B) EMOM 4'
2 Power Snatches @70%
/Rest 1'/
EMOM 3'
2 Power Snatches @85%
C) 4 RDS : /14'/
20" T2B
10" rest
20" dualKB Thrusters @20/12
10" rest
20" GHDSU
10" rest
20" dKB Cleans
10" rest
20" Ski
10" rest
20" dKB reverse lunges
10" rest
20" AB
10" rest
D) 5x10 Bench Press, climbing
A) gymn
B) EMOM 36' - 4 sets
1) 1 round Run (at corridor)
2) 15 GTOH @15/10plate
3) 6 x 10 SU's + 1 Crossover
4) 11/8 cal rowing
5) 11 x 1 air squats
+ 1 hanging knee raises
6) 11/8 cal skiing
7) 11 box jumps
8) 30" burpees
9) 11/8 cal AB
C) 3 sets of:
- 30" glute bridge hold @SMR btw knees
- 20 banded pull aparts