A) gymn + amrap 6′ (easy)
– 10 steps tiger walk
– 10 birddogs
– 6 cossack squats
– 6 hindu push ups
B) E2′ for 10′
200m Run + 8 alt. DB Snatches w/22/15DB
C) EMOM 10′
1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats)
D) 30 alt Devil Presses for time (w/22/15 DB)
*EMOM (including 0:00) : 5 V-ups
E) 3 sets :
– 30″/30″ Side Plank
– 12/12 half kneeling wood chop w/band
1)2 sets * 20″ HS hold/wall * 5 BB strict press + 5 BB push press * 20″ superman hold * 5/5 crab n’ reach * 10 scapula push up 2)Lifting: push jerk E90″ x 3 reps, not tng; 5 rds 3)HSPU practice in 5-6′ 4)For time 21-15-9 reps * deadlift @60/80 kg * kipping HSPU…
A. Gymn. + 3 rds.: • 1’/1′ side plank • 20/20m single arm bottoms up KB carry @8/12 • 15 good mornings @barbell B. Weightlifting ☆ E2′ / 7×1 / @85-90% of 1RM P.Clean • 1 P.Clean + 1 Hang P.Clean + 1 Jerk C. EMOM 16′ 1. 15/12 cals row 2. 20 air squats…
HOMEBODY 18. NAP A: AMRAP 6′ 12 scorpion 12 reverse lunges 12 bird dog 12 dead bugs B: 4 rds 25 chair dips 24 one leg squat to a box/chair 25 hollow rock 24 squat jumps C: 3set 15 Arnold press 20/20 side hip thrust
A. 8 Cat Camel 8/8 Crab reach 8 Good morning w/ stick 8/8 Cossack squat x 3 sets B. For time: ~ 10-9-8-7 . . . 1 Dip on chair Butterfly sit-up rest 5′ ~ 1-2-3-4 . . . 10 Thruster Burpee* over the weight/tool you use for the thrusters *Lateral/Facing – you choose! C….
A) gymn + 2 sets of : – 14 alt. Single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) 1 reps max Squat Clean & Jerk ! C) EMOM 15′ 1) 10 T2B + 1 Man Maker 2) 10 WB + 2 Devil Presses…
HOMEBODY A. GYMN + 2 Set of: 15 Hip Thrusts 15 Hollow Hold 10 Scapula Push Ups B. For Time Cash In: 30 Reps: 1 Down Up + 1 Jumping Squat E3′ For 15′ 7 Burpees 14 Reverse Lunges 21 Russain Swings 27 Mountain Climbers Cash Out: 30 Reps: 1 V-Up + 1 Tuck Up…
