A) gymn + amrap 5′
– 3 walk outs
– 12 sh. taps in push up pos.
– 6 bird dogs
– 12 deadbugs
– 20″ butt kickers
B) 4 sets :
– 12 alt. DB bench presses
– 12 alt KB pendlay row
C) 4 sets :
– 10 heavy goblet squats
– 10 hamstring curls on rower
D) For time:
80 DUBS
40 KBS
60 DUBS
30 KB Squat Snatches
Rx: 24/16 Open: 12/8
A. SMR + Gymn. + 2rds.: • 30 jumping jacks • 30″ superman hold • 7 down- ups • 14 snow angels B. EMOM 30′ ☆ 50″/10″ 1. Row 2. Shuttle Run 3. Burpee C. 3 sets • 20 barbell good mornings • 20 alt. leg raises in plank pos. D. Stretching
Mobility: Hips+Ankles Activation: 8′ Running School (outside) A. 24′ AMRAP – 1000/800m Row (damper 3-5) – 800m Run B. For Time: – 100 Ab-mat Sit-ups (every break means 10 push-ups) There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…
1)5′ amrap – 1′ easy row – 10/10 alternating leg raise, arms in ring (push up position) – 8/8 dead KB clean@light – 10 air squat 2) Power clean E90″ x 7 rds 2 reps, btw 80-90 % of 1 RM 3) Deadlift 4×5, same w. (~@75-80 %) 4) 5 rounds for time – 5 front squat (from…
A) gymn B) AMRAP 30′ (with a Partner) Buy In: 1500 meter Partner Row (750m change) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time reamining: Max…
1)2 rds * 10 m tiger crawl *6/6 windmill * 12 cal row * 10 down up * 30″ plank 2)For time 15-10-5 reps * power clean @35/50 kg * cal row 2′ rest 15-10-5 reps/m *FSQ @35/50 kg * meter handstand walk 2′ rest 15-10-5 reps * push press@35/50 kg * lateral burpee 3)3…
Wu:gymn+ shoulder mob A: 1 rd Light 30 jumping jack 30 box alt step 30 cal row 30 snow angel 30 barbell thruster B:C&J 1×3 65% 1×3 70% 3×3 70%+ C: For time 16-12-8-4 Clean rx(60/30-70/35-80/40-90/45) open (40/20-50/25-55/30-60/35) Burpee box jump over 60/50 D:4x 30 sec L pull hold + 5 sttb E:streching
