A. 3 SET
20 Bird Dog
15 Hollow Rock
5 Hip Thrust + 40 sec Hold
B1. 10' AMRAP
1 Atomic Sit Up
1 Burpee
1 Air Squat
1 Push Up
2-2-2-2, 3-3-3-3, 4-4-4-4, etc.
3' Rest
B2. 10' AMRAP
2 Thruster
2 Alt. V-Ups
2 Stepping Squats
2 Desk Pull Up or Chair Pull Up
4-4-4-4, 6-6-6-6, 8-8-8-8, etc.
C. 3 SETS
1' Plank
15 Sec Rest
1 Min Superman Hold
15 Sec Rest
A. Run 5-10 km
A. GYM + 3 RDS
30" Wall Seat
30" Tiger Position Hold
20" Reverse Plank
B. 21' AMRAP
10 Alt. Pistol Squat to Chair
20 Dip on Chair
14 Runner Sit Up
20 Hand Raised Push Up
14 Squat Position to Push Up Position
20 Jumping Lunges
C. 5 RDS
15" Hollow Hold
15" Hollow Rock
15" Rest
15" Superman Hold
15" Arch Rock
15" Rest
D. 3RDS
20 Russian Twist
20/20 Star Side Plank
A. 2 Sets
50 Plate Object Hops / Jumping Jack
30 Opposite Arm & Leg Raise In Tiger Position
15 Scapula Push Up
10 Air Squat + 30 sec Hold
B. 4 RDS For Time
15 Man Maker
60 Bycicle Abs
30 Sumo Deadlift High Pull
C. 3 Set Not For Time
16 Windshield Wipers
16 Hip Thrust
A. 3 Sets
8/8 Cossack Squat
8 Scorpions
10 Good Morning with Stick
10 Pass-Through with Stick
B. For Time
Buy In: 60 Alt. Reverse Lunges
Then,
27-21-15-9
Burpee Chair Step-Up
Russian Swing
Cash Out: 60 Butterfly Sit Ups
C. 4 Sets Not For Time!
Turkish Get Up X 1 Rep + 5 Windmills*
Side Plank - 30"/30"
* When you stand up do 5 windmills, then go back down to starting position. Left/Right arm each!
Warm Up: AMRAP 5'
10 Walking plank
8 Slow air squat
4 Down ups
2 Get up Johnnie
A. E4' for 20' - 5 Sets
100 Jumping Jacks
50 Thruster @ Pet Bottle
B. Gymnastic Swimming
C. 4 Sets of
16 OH Sit ups @ Pet Bottle
24 Legs Over The Bottle
1)3 sets
- 15 pulldown in superman
- 10 sit up to reverse bridge
- 20”/20” single leg hip thrust hold
2)18’ amrap
- 8/8 Hop over lunges
- 8 Wall climb
- 16 power clean/ 2x ásványvíz
- 16 down up
3)3 sets, not for time
- Cross body crunch x 10/10
- alt. arm-leg raise x 10/10
- reverse fly/ásványvíz x 12-15
1. 2 sets:
10 cat-camel
16 dead bugs
10 scorpions
30" superman hold
2. For time:
- 50 Tuck Jumps or Box Jumps or Chair steps
- 50 Bent over rows
- 50 Russian swings
- 50 Goblet lunges
- 50 V- ups or Tuck- ups
- 50 Push press
- 50 Supermans
- 50 Goblet squats
- 50 Burpees
- 50 Double unders or Jumping jacks
3. 3x
50" Max reps crunches
1' rest
50" Max reps crunches
1' rest
50"......
A: 3set not for time
10/10 windmill w. Weight
10 jump to kness
20 dead bug
B: Egery 5 min X5
8 one leg burpee /left
32 jump squat
8 one leg burpee /right
32 push press w. 2x1,5-2,0 l asvanyviz
8 devil press
C: 2 rds
50 sit up w. Asvanyviz+arm box
50 good morning stick
A: Gymn+ 3rds:
• 10/10 cuban press
• 16 dead bug
• 8/8 1-leg hip thrust
B: 5 rds: max reps at every movement:
• 1 min max HRPU
• 1 min max Goblet Squat
• 1 min max Burpee
• 1 min max V-ups hands on the floor
• 1 min Full rest
C: 3-4 sets unbroken:
15 straight leg sit-ups
30 russian twists without weight