A) gymn + amrap 5'
10m bear crawl
5m walking lunges
5m inchworm
30m run
B) barbell warm up...
daily max in 10 mins :
3 deadlifts +
2 hang squat cleans +
1 stoh
C) E30" for 6'
1 clean & stoh @80-85 % of B
D) Amrap 4'
4 pull-ups
4 burpees
4 burpee pull ups
Rest 2'
Amrap 4'
4 t2b
4 burpees
4 burpee t2b
E) 3 sets:
12 alt. pendlay row @dualKB
6 strict t2b
A) gymn
B) 'Sher'
For time :
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Time Cap: 1 hour
A) gymn + 3 rnft
- 20 jumping jacks
- 20" plank
- 10 sdhp
- 10 goblet squats
- 5 push ups
B) open 20.1
C) daily max back squat triple in 12 mins
D) 3 sets:
- 40m dual kb oh carry
- 10 abmat sit ups
- 40m dual kb front rack carry
- 10 abmat sit ups
- 40m dual kb farmer carry
- 10 abmat sit ups
A) gymn + 100m spider walk
*e30" : 2 alt. Vups
B) daily max in 7'
1/1 bottom up KB TGU
C) 5 sets:
- 6 heavy bench press
- 10/8 cal row
- 12 medball squat cleans @15/9
- 1' rest btw
D) 50 KBS for time @24/16
*every break: + 5 KBS
E) 2x 15 abmat sit ups +(immediately) 30" ring (or trx) push up hold
A) gymn + amrap 4'
6 alt. lateral box steps
9m spider walk
6 x 1 walk out + 2 toe touches
12 alt. 1-legged hip thrust
B) 5 x 5/5 zercher box step ups @fatbar, climbing
C) E15" for 16'
1) 4 burpees
2) 6 jumping lunges
3) 4 empty bar thrusters
4) 6 Vups
D) 3x 20m/20m 1-handed farmer carry @28/16
A) gymn + 2 rnft
- 2 'get up johnie'
- 4 walk outs
- 40 SU
- 6 cossack squats
B) with a running clock..
0-5'
daily max shoulder press from the ground
5'-12'
daily max double power clean (drop the bar btw)
12'-21'
Amrap 9'
30 T2B
90 DU's
1 squat clean @80% of B/2
90 DU's
30 burpees over the bar
C) acc. : 8-10 sets 10m heavy! back rack carry
A) gymn + amrap 7'
- 10 reps 90/90
- 10 bird dogs
- 10 dead bugs
B) barbell warm up for the lifting, then..
Daily max in 9 mins :
1 power snatch + 1 low hang power snatch +
1 hang power snatch + 1 high hang squat! snatch
C) 4x3 low hang snatch high pull @120% of B
D) Amrap 6'
2 strict pull up
4 push ups
8 V-ups
10 jumping squats
E) 2x
24 hollow rocks + 24 banded pull aparts
A) gymn + games
B) 'Zeus' in pairs (change anyhow)
3 RFT:
- 30 WB
- 30 SDHP @42/30
- 30 Box Jumps
- 30 Push press @42/30
- 30 cal row
- 30 Push ups
- 10 Back squats @bw (avg.)
C) long streching
A) gymn + amrap 6'
- 4 cossack squats
- 6 crab & reach
- 8/8 sh. press
- 1/1 TGU
B) 4 sets of:
- 8/8 single leg RDL
- 16 alt. pistols
4 sets of:
- 6-10 strict ring dips (rx:weighted, open:band)
- 6-10 supinated pull ups
4 sets of:
- 8 ab wheel roll outs
- 16 banded good mornings
C) For time:
50 empty bar thrusters
5 lateral burpees
Tc:5'
D) accumulate 3/2 mins deadhang
A) gymn+amrap 5'
- 8 scorpions
- 4 hindu push ups
- 8 alt. Vups
- 4 burpee strict t2b
- 12 Front squat @empty bar
B) Front squat 2-3-5-7-11-13 reps, climbing down from 90% of 1rm
C) E20" for 20' - 10 sets
1) 4 thrusters @30/20
2) 4/2 cal ski
3) 4 burpees
4) 4 cal row
5) 4 t2b
6) rest
D) 3 sets:
- 30"/30" side plank
- 20"/20" 1-legged glute bridge hold