A) gymn + 200 simple unders
*E30" : 1 V-ups
B) EMOM (40" work - 20" rest) 21' - 3 sets
1) Slam ball over the shoulder @heavy
2) GHDSU
3) STOH @60/40
4) DU
5) Assbike
6) Burpee pull-ups (rx:c2b)
7) Walking lunges @doubleKB, 2x20/12
C) 5x5 tempo deadlifts, across (4-0-X-1)*
*X = ½ second up/dynamic movement.
1 second hold at top.
4 second negative.
0 seconds at the bottom (touch-and-go).
D) 100 empty bar side bands
A) gymn + amrap 6'
2, 4, 6...
Down up
V up
Air squat
B) 5km row
C) 8x4 split jerk, across
Half of the group starts with the rowing,
the other half satrts with the jerks, then change.
A) gymn + 8x45" row
@16/18/20/22/24/26/28/30 s/m
B) 1/1 rep max TGU in 8 mins
(rx: with barbell)
C) Front Squat
13-11-7-5-3-2 reps, climbing from 60% of 1rm
D) 1'40" max out / 20" rest x 1 round
1) Ski for distance
2) alt. DB hang clean & stoh
3) Bike for distance
4) OH jumping lunges @15/10 plate
5) T2B
E) 4x20" hollow hold with flutter kicks
A) gymn + 100m bear crawl
*E30" : 1 down up
B) 3 x 13 strict HSPU
(rx: def, open: Z-press @double KB)
C) E30" until fail
Odd) 1 power clean, climbing
Even) 15 DU's (open: 20" DU practice)
Strat from 40%, add 5/2,5 kg
D/1 30 facing burpees for time TC:2'
Rest 2'
D/2 30 lateral burpees for time TC:2'
Rest 2'
D/3 30 burpees for time TC:2'
E) 100 reps alt. leg raises in plank
A) gymn + 3 rounds
- 10 alt. crab & reach
- 10 alt. reverse lunges
- 30" plank
- 10 ankle taps in push up pos.
B) 3 x 13 UB! strict pull-ups (use optimal band)
C) daily max
1 power snatch + 2 tng squat snatch + 3 ohs
(open:1 power snatch + 2 ohs)
D) Amrap 11'
- 30 box jumps @70/60
- 30 power snatches @35/20
- 30 box jump overs
- 30 hang power snatches
then max burpee box jump overs in the remaining time.
A) gymn + games
B) For time:
- 3-6-9-12-15-18 ! UB ! hang clusters
@70-60-50-40-30-20 for man
@40-35-30-25-20-15 for women
(if U fail in the set, start it again!)
- 6-12-18-24-30-36 cal row (after each set of cluster)
C) accumulate 2 mins L-sit
*every break: 7 v-ups
A) gymn + 3 rounds:
- 60m shuttle run
- 6 jumping squats
- 6 hindu push ups
B) Amrap 20'
400m row
12 alt. shrimp squats
6 m hsw (open: 12 steps HS march)
C) 5x5 banded deadlift, climbing
D) 2 x 35 UB abmat sit ups
A) gymn + amrap 7'
- 10m bear crawl
- 20"/20" 1-legged glute bridge hold
- 7/7 upright row
B) EMOM 16' - 4 sets
1) 8 DB bench press
2) 12 medball squat clean
3) 16 alt. pendlay row
4) 12 abmat sit-ups
C) For time:
5-4-3-2-1 rope climb ascent
50-40-30-20-10 DU's
Tc:10'
D) acc. : 100 reps legs over the parallette
A) gymn + 3 x
10m tiger walk
10 sit ups
5 get up johnie
B)E30" for 30' - 10 sets
1) 6 HSPU (rx:strict)
2) 6/4 cal row
3) 6 burpees
4) 6 slam ball over the shoulder @heavy
5) 6 pull-ups (rx:c2b)
6) 6 cal assbike
C) 5x5 Back squats, climbing
A) gymn + amrap 6'
10 cal easy row
20 deadbugs
B) 5 rft:
- 9 T2B
- 7 Ring dips (open:box dip)
- 5 squat cleans @50-60-70-80-90/35-40-45-50-55
/Rest 1' btw sets/
C) Emom 6'
3 push jerk @ 70%
D) 5x5 tempo (1-1-4-1) strict pull-ups (wide grip)
E) 50 banded pull apart