A) gymn + games
B) AMRAP 20′
8 Man Makers @you choose the weight
20 Jumping Jacks
8 V-ups
20 High Knee Run
8 Sit-ups
20 Mountain Climbers
8 dual DB Cleans
20 Butt Kickers
8 Floor Presses
20 Jumping Lunges
C) 8 sets of:
20″/20″ side plank with hip ups
A. Gymn. + 3rds.: • 10m KB death march • 20 bent hollow hold • 10 cuban presses B. Deadlift ☆ Let’s see your daily max in 12′ C. Metcon ☆ 5 Rds. For time: • 10 Power Cleans @60/45 • 10m walking lunges @db heavy dumbbell / farmer hold • 12 kipping HSPU’s
A. Gymn.+ 2 Rds.: • 40″/40″ side plank • 20/20 m front rack carry @16/20 KB • 40″ superman hold B. Weightlifting 1 Power Clean + 2 Jerks + 1 Power Clean /5×1 complex @75% of power clean max No TNG!!/ C. 5 Rounds For Time • 15 Kipping HSPU’s / Pike Push-ups • 10…
Mobility: Ankles+Hips+Spine Activation: 2 RDS …
Mobility: General Activation: 3 RDS …
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)7′ amrap * 8 OHS facing wall * 12 banded good mornings * 12 alt sh. taps in push up pos. * 50 SU * 20″ HS hold/wall * 5 burpee 2)Lifting: 1 snatch high pull + 1 power snatch 5 sets, E90″ 3)BSQ 3×3, same w., 90″ rest 4)8′ amrap * 10 thruster@ 2x KB…
