A) gymn +
AMRAP 4′
20 High knee run
5 Jumping squats
10 Alt. Vups
5 Hindu push ups
B) EMOM 10′ – 5 sets
Odd) 10 pistols + 5 burpees
Even) 15/11 cal row
Rest 5′
EMOM 10′ – 5 sets
Odd) 10 pistols + 5 WB
Even) 15/11 cal ski
Rest 5′
E2′ for 10′ – 5 sets
10 pistols + 200m run
C) Accumulate : 5 minutes plank
A. Warm-up: Gymn. + Hip mobility Then.. 2 Rounds of: 1 Inchworm + 3 Push-ups x 5 reps Single-Leg RDL x 15/15 reps @ without w. Single-ARM Strict press x 15/15 reps Alt. V-ups x 20 reps 60s. Squat pos. Hold B. For time: 12-9-6 reps of: TC: 7’ STOH @ 60/35kg Front squat…
A) gymn + amrap 7′ – 10m bear crawl – 20″/20″ 1-legged glute bridge hold – 7/7 upright row B) EMOM 16′ – 4 sets 1) 8 DB bench press 2) 12 medball squat clean 3) 16 alt. pendlay row 4) 12 abmat sit-ups C) For time: 5-4-3-2-1 rope climb ascent 50-40-30-20-10 DU’s Tc:10′ D)…
SMR + Gymn. + A. AMRAP 10′ 20 cals on cardio machine (200 m run if you want) 10 Pushups 15 Air squats B. 5 rounds of: 16 Alt. floor presses 16 Alt. pendlay rows /1’30” rest btw sets/ C. For time: 21,18,15, 12…3 Jumping squat GTOH @20/10 plate D. 3 sets of: 15 banded…
A) gymn + games B) For time: – 3-6-9-12-15-18 ! UB ! hang clusters @70-60-50-40-30-20 for man @40-35-30-25-20-15 for women (if U fail in the set, start it again!) – 6-12-18-24-30-36 cal row (after each set of cluster) C) accumulate 2 mins L-sit *every break: 7 v-ups
A) gymn + 10 meters of: – bear crawl – dwarf walk – tiger walk – inchworm – dwarf walk (backward) B) EMOM 30′ – 6 sets 1) 14 pistols 2) 14 alt. DB hang clean & stoh 3) 14/10 cal assault bike 4) 14 T2B 5) 14/10 cal ski C) Acc.: 3*15/15 face pulls …
A) gymn + AMRAP 5′ 6 ring rows 3 walk outs 6 reverse lunges 6 sit ups B) AMRAP 25′ – 1 rope climb – 3 T2B – 3m front rack walking lunges @dbl KB (you choose the weight) – 3 ring dips – 2,6,6m,6 – 3,9,9m,9…etc Rest 5′ C) For time: C/1 27 thrurters…
