A. Gymn.+ 3 Rds.:
• 10 cossack squats
• 10 PVC pass throughs
• 10 banded pull- aparts
B. Strenght – 3 sets
• 5/8 strict pull- ups
• 16 alt. bent over rows @heavy KB
C. Core Strenght – 3 sets
• 20″ paralette L-sit hold
• 15 abmat weighted sit- ups /weight on the chest/
• 30″ plank – elbow on fitball
D. 5 Rds. For time
• 15 T2B’s / V- ups
• 15 Hang Cleans @double DB 15/22,5
• 30 DU’s / 15 DU’s !!!
E. 3 x 15 biceps curls
Warm Up: AMRAP 5′ 10 Walking plank 8 Slow air squat 4 Down ups 2 Get up Johnnie A. E4′ for 20′ – 5 Sets 100 Jumping Jacks 50 Thruster @ Pet Bottle B. Gymnastic Swimming C. 4 Sets of 16 OH Sit ups @ Pet Bottle 24 Legs Over The Bottle …
1)Gymn + 2 rds as warm up * 10 scapula pull ups * 15/15 m OH KB carry * 8/8 cross body deadlift * 10/10 russian twist / no weight * 8/8 box step 2)Strength: 4 sets, 1′ rest btw sets a)Box step, alternating, 2x KB in farmer carry pos. X 6/6 b) Inverted row…
Mobility: General Activation: 2 RDS – 2 Lengths Butt Kicks …
A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…
1)3 sets – 12 snow angel / wall – 10 scapula push up – 10 hip thrust – 30″ easy run 2)4 sets for quality, 90″ rest btw sets – 10-12 paralette push up – 30″ double KB front rack carry – 10 kettlebell push press, heavy as can 3)15′ amrap – 12 T2B /15 K2E/…
1)Animals warm up 2)TGU 3×2/2 3)HS walk Open: practice Rx: obstacle 4)Team of 3, every person in 1 station, then change AMRAP 5′, Rest 2′ 15/15 lunge steps, 1x KB on overhead 8 wall climb Time Remaining: Max Calorie Row AMRAP 5′, Rest 2′ 15 OHS @30/45 kg 15 lateral burpee Time Remaining: Max Calorie Bike AMRAP 5′, Rest…
