A) gymn + amrap 5′ (easy)
– 10 steps bear crawl
– 10 banded pull apart
– 10 deadbugs
– 30 high knee run
B) E90″ for 12′
10-9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band)
C) ‘Hitman’ 3 RFT :
– 10 Back Squats (from the ground) @100/70
– 400m Run
TC:13′
D) 3 sets of :
– 20 abmat sit-ups
– 15 body saw plank (legs on smr)
– 10 reverse crunches
A) gymn + 3 sets of: – 1/1 TGU – 4/4 Halo – 6 Slow goblet squats – 4/4 OH Sit-ups B) EMOM 8′ : 20″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Deadlift + 1 Low Hang Snatch High Pull + 1 Squat Snatch + 1 OHS…
1)2 sets * 10 banded good morning * 6/6 alt. leg raise, arms in superman hold (facing down) * 5 inchworm * 5 BB deadlift + 5 BB press 2)10′ OTM odd: 3 deadlift @~ 70 % even: 8 bench press@2x DB 3)3x 5′ amrap/ 2′ rest btw sets * 8 burpee box jump overs…
A. Gymn.+ Activation 2 rds: • 15-15 m side monster walk • 1′ plank • 10/10 1-leg hip thrusts B. Weightlifting ☆6×1 • 1 P.Snatch + 1 Hang P.Snatch + 1 Low Hang P.Snatch /increasing weight/ ☆3×3 • Snatch deadlift @75% of 1RM snatch ☆3×5 • Tempo Back Squat /increasing weight, 3-1-×-×/ C. 4 RDS…
A) gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B) EMOM 10′ 2 back squat @ mod. Heavy C) AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D) 5 sets: 7 biceps curl + sh press @dual KB 11…
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
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…
