A) With easy pace:
- 50 jumping jacks
- 30 banded OHS @slim band
- 15/15 SL glute bridges
- 15/15m monster side walk
- 20 banded lat pul down in hollow pos
B) EMOM 4'
5 Power Snatches @50%
/Rest 1'/
EMOM 3'
5 Power Snatches @60%
C) 'Fran' 21-15-9
- Thrusters @42/30
- Pull-ups
TC : 9'
D) EMOM 10' - 5 sets
/30" ON - 30" OFF/
Odd) Alt. Pistol
Even) DU
E) 3 sets of:
- 16 alt. knee tucks in push up pos.
- 24 SBCR Crunches
A) AMRAP 6' /easy/
- 10 reverse snow angels
- 30" chinese plank @10/5plate at hip
- 10 alt. tall kneeling halo
- 10" L-hang flutters
- 10 reverse lunges
B) EMOM 30'
1) 12/9 cal Rowing
2) 9 Down up Box step overs
3) 12/9 cal AB
4) 9 medball squat clean WB
5) 12/9 cal Skiing
6) 60 SU's
C) accumulate 5' plank
A) 2 sets of:
- 14/14 clamshell
- 20 hollow rocks
- 20 alt supermans
- 14 air squats
- 14/14 SL calf raises
B) E2' for 14' - 7 sets
5 Deadlifts immediately into
7 High Jumps over the pipe
@65%
C) EMOM 8' - 4 sets
Odd) max reps rope climb (goal:8+)
Even) rest
D) 200m SA KB Front Rack
Walking Lunges for time
(change anyhow)
*EMOM (inc. 0:00) : 7 V-ups
@12/8kg
E) 3 sets of :
- 20 banded pull aparts
- 10/10 banded external rotations
A) amrap 5' /easy/
- 10 lying PVC Y to W
- 10 sh taps in tiger pos w/ opposite leg raise
- 10 easy KB SDHP
- 20" goblet wall sit
B) E2' for 10' - 5 sets
- 6 - 10 strict HSPU
- 8 upright row @30/20
C) E2'30" for 15' - 6 sets
3 OHS @55-60-65-70-75-80%
D) For time: / Pace:Sustainable /
- 2000/1500m Rowing
- 40 T2B
- 60 Box Jump Overs
TC:17'
E) 3 sets of:
- 10 C2 hamstring curls
- 30" standing fitball/peanut adductor squeeze
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