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
A. For Time
5x1000m Run
1:1 Work:Rest
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 distance partner row
C) 4 sets:
30" plank
20" V ups
10" Hollow hols
1' rest
1. 3 sets
• 14 dead bugs
• 14 banded pull-aparts
• 14 bird dogs
• 14 alt. lunges
• 7/7 strict presses
2. 7 rounds @moderate weight
/focus on the quality/ /1' rest btw set/
▪︎ squat clean
▪︎ 1 push jerk
▪︎ 1 front squat
▪︎ 1 split jerks
3. E3' for 24'
First 3':
• 12 cals row
• 12 am. swings
• 15 abmat sit- ups
Second 3':
• 50 DU's
• 10 push jerks 40/30
• 10 T2B's
4. Stretching
HOMEBODY
A. 3 Sets
10 Kang Squat with stick
5/5 One Leg Hip Thrust
5 Hand Walk
30" Hand Stand Hold / Pike Push Up Hold
B. EMOM 24' - 45" Work / 15" Rest
6 Sets:
1. HSPU / Pike Push Up
2. Goblet Squat
3. Sumo Deadlift High Pull
4. Jumping Squats
Try to do the sam number of reps (or more) in each round!
C. 3 Sets of:
20 Russian Twist
10 Straight Leg Sit Up
30" Superman Hold
Rest 1' btw. sets
1. Gymn. + 2 sets
▪︎1 min bike/row
▪︎8 walkout push- ups
▪︎8 cossack squats
▪︎8 supermans
▪︎8 hollow rocks
2. EMOM 10' @moderate w.
ODD: 6/8 Bench Presses
EVEN: 6 Deadlifts
3. For Time
●400m Run
3 rounds:
•15 KB/DB Russian Swings
•15 Lateral Burpees
•15 SDHP
•15 Goblet Squats
●400m Run
4. Leg raises over to Dumbell
• 3x20
HOMEBODY
A. 3 Sets
40" Plank
30"/30" Star Plank
30"/30" 1-Leg Hip Thrust
B. 6 Rds For Time
50 Jumping Jacks
25 Air Squats
25 Good Mornings
10 Walkout Push Ups
C. 3-4 Sets
20 Alt. Biceps Curls
20 Skull Crushers
1. WU. + 2 sets of:
• 5 scapula pull- ups
• 8/8 split squats
• 5 scapula push- ups
• 8 drop squats
2. Snatch Balance
Practice / 5x3 increasing weight
3. E2' for 10'
• 5 Hang Squat Snatches @50/35 35/20
• 40 DU's / 80 Single unders
4. Not for time
▪︎ 50 saw plank
▪︎ 25 plank jacks
▪︎ 50 plank twists
▪︎ 25 plank jacks
HOMEBODY
A. AMRAP 6'
1 Walk Out
+2 Push Ups
+4 Scorpions
+10" Superman Hold
+1 Roll to Superman Hold
+10" Superman Hold
B. AMRAP 2'/1' Rest BTW/-27'
1st: 10 Reverse Lunges
+1 Burpee
2nd: 10 V-Ups
+2 Burpees
3rd: 10 Push Ups
+3 Burpees
4th: 10 Air Squats
+4 Burpees
5th: 10 Sit Ups
+5 Burpees
6th: 10 Inverted Row
+4 Burpees
7th: 10 Jumping Jacks
+3 Burpees
8th: 10 Chair Step Ups
+2 Burpees
9th: 10 Sholder Taps in Push Up Pos.
+1 Burpee
C. Acc.
100 Side Bend W/ a bag of heavy stuff
1. Gymn. + Amrap 8'
• 1 min shuttle run
• 12 dead bugs
• 12 good mornings @plate
• 8 squats
2. Back Squat
3x10 @moderate weight
3. For time: 15-12-9-6-3
▪︎ Burpee
▪︎ Shoulder Press @ 40/25
▪︎ Pull- up
4. EMOM 9'
1. 30 Russian Twists @medball
2. 20 Sit-ups @medball
3. Rest
HOMEBODY
A. 3 Sets
10 Downward Alternate
10 Down Ups
10 Good Mornings
B. 21-18-15-12-9 Reps of:
Push Press with Ásványvíz
Plate Hops
Pistol Squat to chair
Hang Clean with Ásványvíz
C. 3 Sets
30" Handstand Hold
30" Body Saw
30" Superman
30" Rest
1. Gymn.+ 3 rds.:
• 10 kang squats @pvc
• 30" plank
• 15 banded pull aparts
2. 4-5 rounds:
• 15 hang power cleans @25/30 or just barbell
• 15 deadlifts @25/30 or kettlebell
• 20 T2B or V-ups
3. 3 sets of:
Unbroken:
• 10 supermans
• 15" supermans hold
• 15" hollow hold
1' rest btw sets
4. Stretching
HOMEBODY
A: Amrap 6’
30 jumping jack
2 get up jhonnie
8 scorpio
10 plank to push up
B: For time
5 rds
5 reverse burpee jump
10 burpee cluster
15 hand realase push up
20 air sq
25 russain swing
30 russian twist
C: 3 rds
30 v ups
20 rear delt fly w. asvanyviz
10/10 bulgarian split sq
A. 3 Sets
10 (5/5) Downward Alt. Toe Touches
10 Scapula Push Ups
12 Alternating Lunge Steps
8 Down Ups
B. 6 Sets of:
3 Minute Work / 1 Minute Rest
10 Devil Press
20 Kumping Jacks
AMRAP - Air Squats in remaining time
*Score: Total number of Air Squats completed during the 6 sets.
C. 4 Sets
Rest 60" btw. sets
10 Hollow Rock + 10" Hollow Hold
10 Opposite Arm-Leg Raises in Tiger Position + 10" Tiger Position Hold
10 Opposite Arm-Leg Raises in Superman Position + 10" Superman Position Hold
WU: 3 Sets Of:
20" / 20" Star Side Plank
8 Jump To Knees
20" High Knee
20" High Heel
A.
5' Max Skaters Jump
*Start Every Minute With: 10 Push Up
1' Rest
5' Max Running
*Start Every Minute With: 10 Squat
1' Rest
5' Max Jumping Lunges
*Start Every Minute With: 10 Sit Up
1' Rest
5' Max Squat Position to Push Up Position
*Start Every Minute With: 10 Diamond Push Up
B. 4 RDS
30" Plank
20"/20" Side Plank Hip Thurst
30" Reverse Plank