A) emom 12′ – 4 sets
1) 15 snatch grip btn thrusters @empty bb
2) 10 cal rowing
3) 5 inchworms + plank ’til 50″
B) 10-rep Daily max OHS
C) E30″ for 8′
6 T2B
(Scaled: 8 weighted Hanging Knee Raises @9/6 medball)
D) For time:
30 Burpee Get Overs @120/100cm
*EMOM (inc. 0:00) : 4 Pistols
TC: 10′
A) 3 sets of: – 8 cossack squats – 10 wall slides – 12 deadbugs – 10 banded good mornings – 8 push-ups B) E2′ for 10′ – 5 sets – 6 strict pull-ups – 6/6 chinese kb row C) E30″ for 3′ – 6 sets 1 Power Clean @ 65% Rest 30″ E30″ for…
Week 3 day 6,7 WU.: 2 RDS 14/14 SPLIT SQUAT PULSE 20” HS HOLD 40” CARDIO 4 INCH WORM A.: 3 RDS 8 BB SDL 1311 *20” REST 8/8 GOBLET COSSACK SQUAT *20” REST 8/8 HALF KNEELING FILLY PRESS *50” REST B.: FT 400/300/200/ 100 M RUN 14 V-UP 14 ALT SINGLE…
A) amrap 8′ /easy pace, in duos/ – A) 11/8 cal rowing B) Plank Jacks – A) 16 alt. supermans B) Deadbugs – A) 10×9 shuttle run B) wall sit B) ‘Double Holleyman’ 60 RFT /in teams of 2/ – 5 WB – 3 HSPU – 1 Power Clean @102/70 C) accumulate 2′ L-sit
A) amrap 6′ – 16 toe touches – 8 smr wall slides – 12 deadbugs – 8/8 birddog row – 6 glute bridge V walk outs – 20″ wall sit B) Work up to heavy 5-rep Front Squat then, 3×5@80% C) E30″ for 9′ 1,5-5m HSW (Scaled: 100 HS Marches at wall) D) AMRAP 15′…
A) AMRAP 6′: – 12 alt scorpion – 10 alt. leg ext. in wall sit – 8 hollow rock – 6m bear crawl B) 4-rep Daily max OHS C) EMOM 20′ – 10 sets Odd) 1 Round Run (corridor) + 9m walking lunges Even) 9 Burpee Pull-ups (Scaled: Burpee Knee Raises) W/ weight vest !!!…
A) 3 sets of: – 10 halo @5plate – 10 deadbugs @5plate – 5/5 SL Hip thrusts – 12 goblet cyclist squats B) 6-rep Daily max OHS C) 50 Alt. Pistols Over The Parallette for time (Scaled: 30 reps Candlestick Roll to Pistol) TC: 8′ D) AMRAP 12′ 2K Rowing then, 2,4,6… – dKB Clean…
