A) gymn + amrap 5'
- 3 walk outs
- 12 sh. taps in push up pos.
- 6 bird dogs
- 12 deadbugs
- 20" butt kickers
B) 4 sets :
- 12 alt. DB bench presses
- 12 alt KB pendlay row
C) 4 sets :
- 10 heavy goblet squats
- 10 hamstring curls on rower
D) For time:
80 DUBS
40 KBS
60 DUBS
30 KB Squat Snatches
Rx: 24/16 Open: 12/8
A) gymn + 2 sets of :
- 2/2 TGU
- 8 cossack squat
- 8 ring rows
- 20 jumping jacks
B) 4 Rounds (with easy pace) of :
- 400m Run
- 1 mile AB or 1 K Ski
- 400m Run
- 1 K Row
C) Be relaxed and hold the poses for 1 full minutes :
- supine twist pose (left)
- supine twist pose (right)
- seated forward bend
- dragon pose (left in front)
- banded arm lizard (L)
- twisted lizard (L)
- dragon pose (right in front)
- banded arm lizard (R)
- twisted lizard (R)
- seated forward bend in straddle
- single leg forward fold w/QLT (L)
- single leg forward fold w/QLT (R)
- pigeon (left in front)
- pigeon (right in front)
- child's pose
- child's pose w/shoulders
A) gymn + 3 sets of:
- 6 alt. Hip flow
- 6 empty bar tall cleans
- 6 empty bar sh. Presses
- 12 alt superman
- 12 alt leg raises in plank
B) E2'30" for 12'30"
1 Clean High Pull + 1 High Hang Squat Clean (drop!) + 1 Squat Clean + 1 Split Jerk (3" pause at receiving position) @80%
C) EMOM 10'
Odd) 2 SB OTS + 6 T2B + 20m SB Carry (only bear hug)
Even) 6/6 single arm DB thrusters @22/15
A) gymn + amrap 5' (easy)
- 1/1 TGU
- 10 steps spider walk
- 5/5 upright rows
- 10 steps dwarf walk
B) E90" for 10'30"
9-8-7-6-5-4-3 strict pull-ups (Rx: increasing Weight; Open: decreasing band)
C) 100 WB for time
*E2' (inc. 0:00) : 200m Run
TC: 16'
D) 3 sets of:
- 20 legs over the parallette
- 30 straight body ceiling reaching crunches
- 10/10 half kneeling banded chop
A) gymn + 100m bear walk
*E30" (inc. 0:00) : 1 down-up
B) EMOM 8' :
15" max rep strict HSPU (Rx: medball btw legs)
C) E2'30" for 12'30"
1 Snatch Pull + 1 High Hang Squat Snatch (drop!) + 1 Squat Snatch + 1 OHS @80%
D) AMRAP 7'
- 7 Box Jump @75/60
- 9 SDHP @32/24
- 11 Abmat Sit-ups
A) gymn + fish game
*Score 1000 point ! Every missed point = 1 Jumping Jack ;)
B) 'BlackJack'
For Time :
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
C) streching
(focus on chest & shoulders)
A) gymn + 2 sets of:
- 10 scap pull ups
- 10 deadbugs
- 1' row
B) EMOM 15'
1) 5 weighted strict pull ups
2) 10 bent over bb rows
3) 10 def. ring rows
C) 3 RFT:
20/16 cal row
15/15m OHWL @24/16 KB
70 DUBS
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 + 2 sets of :
- 14 alt. single leg hip thrusts
- 14 deadbugs
- 14 toe touches in push up pos.
- 14 jumping squats
B) E2'30" for 15'
1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3" pause at receiving position) @75% of 1RM
C) EMOM 18'
1) 12 T2B + 4 BJO @60/50
2) 12 STOH @22/15DB + 4 BJO
3) 12 OHS @22/15DB + 4 BJO
A) gymn + amrap 7' (easy)
- 3 atomic sit ups
- 6 Halo
- 9 GTOH
- 12 Russian Twists
@10/5 Plates
B) E90" for 9'
7 pendlay row w/60/40kg + 11 lat. pull down
C) For time :
- 800m Run
- 40 Thrusters w/42/30kg
- 400m Run
- 20 Thrusters
- 200m Run
- 10 Thrusters
TC: 18'
D) 100 abmat sit ups
*Every break : 20" plank penalty after the class