1)5′ amrap
*10 OHS facing the wall
*20″ HS hold/wall
*20 jumping jack
*8/8 lunge steps
2)4 rounds not for time
– 12 m handstand walk(20 shoulder taps in handstand by wall or in push up pos.)
– 2 rope climb
3)For time
– 12 back squat@40 % of your 1 RM
– 30 DU/ 2x simple under
– 10 back squat@50 %
– 50 DU
– 8 back squat@60 %
– 70 DU
-6 back squat@70 %
-90 DU
-4 back squat@80 %
-120 DU
5)Single arm bench press on bench 3×10/10 (DB or KB)
1)3 rounds as warm up * 50 simple under *10 m crab, 10 m spider walk * 40″ push up hold *15 m double KB overhead carry 2)Push press from rack Every 90″ x 3 reps not tng x 5 rounds 3)3 rounds for time *15 power snatch@25/40 kg *20 T2B/25 K2E 4)3 sets…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.3 C) 4×4 Back squat @85% D) 4 sets: 30 legs over the parallettes 50m slam ball/sand bag carry (only bear hug) E) 50 deltoid raises @2×5/2,5 plate
Gymn. + 3 rounds: 15 m bear walk – 15 m tiger walk 5 low hang power cleans 5 front squats 5 push presses @empty barbell A.E30″ for 5′ 1 C&J @40/25 kg E30″ for 4′ 1C&J @50/35 E30″ for 3‘ 1 C&J @60/45 E30″ for 2′ 1 C&J @70/55 E30″ for 1′ 1C&J @80/65…
A) Gymn + 4 RNFT: – 3 get up Johnie – 6 alt T2B – 6 clappin’ push ups – 9 RKC swings @easy B) EMOM 30′ – 5 sets 1) 10 alt pistols 2) 15/11 cal ski 3) 15 KBS @28/20 4) 10 alt pistols 5) 15/11 cal Assbike 6) 7 T2B + 21…
A. WU+ Gymn. 3 sets of: 1′ Shuttle run (15m) 10 Trx face pulls 10 Lateral box step overs (70/80) 1/1 TGU B. I go, You go 8/8 rounds 15 SDHP’s Open:@16/20 or RX:@20/24,28 12 Box jumps 9 Burpees TC: 25′ C. Ass. Work 3 sets: 20″ L-sit 30 Straight body ceiling-reaching crunches D. Stretching
A. Warm-up: Gymn. + 3 sets of: 15m Tiger walk (7.5 Forward-7.5m Backward) 15m Bear walk (7.5 Forward-7.5m Backward) 10 Kipping swing on bar 20 Air squats B. Toes to bar practice Then.. Amrap 1’ Max reps T2B C. Amrap 11’ 50 Double-unders 25 Push-ups 25 Abmat Sit-ups D. Squat clean +…
