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: PUSH-UP / OPEN: PUSH-UP / BEGINNER: PUSH-UP ON KNEES ...for part B.
Mobility: Shoulders+Hips+Ankles
Activation: 2 RDS
- 10 Scapula Pull-ups
- 1 Lenght Inchworm
- 10 Hollow-Arch Swings (active lats)
A. 8' EMOM Complex:
1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch (moderate, focus on technique)
B. 8' AMRAP
2,4,6,8...
-Bar Muscle-ups
-Hang Power Snatches @40/30
C. 4 SETS
DB/KB Bulgarian Split Squats
7/7 Heaviest weight for each set
BMU: RX: BMU / OPEN: C2B / BEGINNER: PULL-UP(BAND)
HPS: RX: @40/30 / OPEN: @35/25 / BEGINNER: @EMPTY BB
Mobility: Ankles+Hips
Activation: 2 RDS
- 2 Lenghts Burpee-Broad Jumps
- 10 Scapula Push-ups
- 60" Rowing
A. For Time:
35-25-15 (30-20-10)
-Burpee Box Jump Overs @60/50
-Cal Row (damper 3-5)
B. 4 Sets:
8 Barbell Rows + 10 Band pull-aparts (immediately)
FOR TIME: RX:35-25-15 @60/50 / OPEN: 30-20-10 @50/40 / BEGINNER: 30-20-10 @40/PLATES
Mobility: Ankles+Hips
Activation: 2RDS
8/8 Single Leg RDL
10 Upper Body Supermans
10/10 Monster Walking
1/1 Lenghts Waiter's Carry (WB)
A. Back Squats
5x8 @ 65%, 2' Rest
B. 12' AMRAP
8 Ring Dips
10 Wallballs @9/6
12 Sit-Ups
DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PULL-DOWN
WALLBALL: RX: @9/6 / OPEN: @9/6 / BEGINNER: @6/4
A) gymn + 100 SU's + E30" (inc. 0:00) : 1 down up
B) 5k Row in pairs / be fast ;) /
C) Amrap 10' /u go, i go/
Partner A : 7 WB
Partner B : 1 rope climb ascent
A : 7 abmat sit-ups
B : 7 KBS
A : 10 walking lunges
(..then change)
D) reverse tabata with L-sit (NOT L-hang!)
HOMEBODY
A. 20 RDS
5 Devil Press with Ásvásnyvíz
10 Jumping Squat
20 Mountain Climbers
19 Sit Ups
HOMEBODY
A. GYMN + 2 Set of:
15 Hip Thrusts
15 Hollow Hold
10 Scapula Push Ups
B. For Time
Cash In:
30 Reps:
1 Down Up + 1 Jumping Squat
E3' For 15'
7 Burpees
14 Reverse Lunges
21 Russain Swings
27 Mountain Climbers
Cash Out:
30 Reps:
1 V-Up + 1 Tuck Up
C. Gymnastic Swimming 4'
A) gymn + amrap 7'
8 lateral box steps
10 toe touches in push up pos.
12 sit ups
20 jumping jacks
B) E90" for 12' - 8 sets
5 power clean & jerk
C) For time:
20 burpees
40 empty bar thrusters
20 burpees
TC: 7'
D) 5 sets:
40" glute bridge hold
6/6 single leg RDL @KB
16 face pulls @easy bnd
HOMEBODY
A. 3 RNFT
3 Get Up Johnnie
6 Walk Outs
9 Squats
B. 7x20" Work / 10" Rest /28 MIN/
1. Wall Sit
2. Max Burpee
3. Push Up Hold
4. Max Jumping Squat
5. Glute Bridge Hold
6. Max High Knee Run
7. Hollow Hold
8. Max Sit Up
C. 3'/3' Side Plank
Every break: 10 Push Up
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 skull crusher @empty bar
E) 3 sets:
30"/30" side plank w/rotation
30 russian twist @10/5 plate
HOMEBODY
A. 3 Sets
8 Cat Camel
8 Inchworm
20" Wall Sit
10 (5/5) Cossack Squat
B. AMRAP 9'
15 Down Ups
12 Push Ups / Kneeling Push Ups
9 Thruster
Rest 3'
AMRAP 7'
12 Down Ups
9 Push Ups
6 Thrusters
Rest 2'
AMRAP 5'
9 Down Ups
6 Push Ups
3 Thrusters
C. 3 Sets not for time
20 Cross Body Crunch
20 Russian Twist
10 Full Body Dead Bug
A) gymn + 3 rnft
4 'hip flow'
6 down ups w/toe touch
8 deadbugs
20 butt kickers
B) EMOM 25' - 5 sets /20" ME - 40" Rest /
1) DUBS
2) Row
3) BJO
4) WB
5) Burpee
C) 5 sets
5-7 s pull ups
15 inverted row
30" rest btw
D) acc.: 2 sets
60 penguin crunches
12 alt. V-ups
HOMEBODY
A. Gym + 3 RDS
8 Crab Reach
20" Plate Hops
8 Dead Bug
20" Running
B. 4-5 RDS
8-8 Bulgarian Split Squat
12 Plank Jack
8 Burpee Chair Step Up
12 Cross Jack
8 Air Squat
12 Push Up Jack
8 Leg Raises
12 Jumping Jack
C. 4 RDS
20" Tiger Position Hold
10 Runner Sit Up
20/20" Star Side Plank
10 Crunch
HOMEBODY
WU: 3 RDS
30" Wall Seat
20 Keeing Hand Cirlce Forward
12 Air Squat
20 Keeing Hand Cirlce Backward
B. 6 RDS
6 Squat Jump
6 Hand Raised Push Up
6 Jumping Lunges
6 Diamond Push Up
6 Cossac Squat
6 One Hand Burpee
Buy In 20 Thrusters
Then 5 RDS
5 Wall Climb
5 Seated Arnold Press
30 Cross Jack
Cash Out 20 Thruster
C. 3 RDS
12 Runner's Sit Up
12 Plank Jack
12 Russian Twist