A) gymn + amrap 8'
- 10 reps 90/90 hip switch
- 10 bird dogs
- 10 dead bugs
B) barbell warm up for the lifting, then..
Daily max in 8 mins :
1 power snatch + 1 low hang power snatch +
1 hang power snatch + 1 high hang squat! snatch
C) 4x3 low hang snatch high pull @120% of B
D) Amrap 5'
1 strict pull up
3 push ups
7 V-ups
9 jumping squats
E) 2x 30 hollow rocks + 20 banded pull aparts
A) gymn + games
B) 'Zeus' in pairs
(change anyhow)
3 RFT:
- 30 WB
- 30 SDHP @42/30
- 30 Box Jumps
- 30 Push press @42/30
- 30 cal row
- 30 Push ups
- 10 Back squats @bw (avg.)
C) long streching
A) gymn + amrap 6'
- 6 cossack squats
- 6 crab & reach
- 6/6 sh. press
- 1/1 TGU
B) 4 sets of:
- 8/8 single leg RDL
- 16 alt. pistols
4 sets of:
- 6-10 strict ring dips (rx:weighted, open:band)
- 6-10 supinated pull ups
4 sets of:
- 8 ab wheel roll outs
- 16 banded good mornings
C) For time:
50 empty bar thrusters
25 lateral burpees
Tc:5'
D) accumulate 3/2 mins deadhang
A) gymn + 100m tiger walk
*e30" : 1 burpee
B) daily max split jerk in 12'
C) Amrap 3' / Rest 1'
1) ski
2) alt. DB snatch
3) row
4) Burpee t2b
5) sigle arm OHS @KB
D) acc. : 100 russian twists @10/5
* every break : 10 sit ups
A) gymn+amrap 6'
- 8 scorpions
- 4 hindu push ups
- 8 alt. Vups
- 4 burpee strict t2b
- 12 Front squat @empty bar
B) Front squat
2-3-5-7-11-13 reps,
climbing down from 90% of 1rm
C) E20" for 20' - 10 sets
1) 5 thrusters @30/20
2) 5/3 cal ski
3) 5 burpees
4) 5 cal row
5) 5 t2b
6) rest
D) 3 sets:
- 30"/30" side plank
- 20"/20" 1-legged glute bridge hold
A) gymn + 3 rnft:
- 6 walk outs
- 6 toe touches in push-up pos.
- 60 SU
- 6 jumping squats
- 6 sit ups
B) 3 x 11 strict HSPU
(rx:def. /scaled:Z-press)
C) 0-7' For time:
6-4-2 squat cleans @80/50
60-40-20 DU's
7'-14' For time:
9-6-3 squat cleans @70/40
27-18-9 pull ups
14'-21' For time:
12-8-4 squat cleans @60/30
24-16-8 push-ups
D) 3 sets:
- 30 alt. leg raises (from parallettes, L-pos. )
- 20 face pulls @red bnd
A) gymn + amrap 5'
- 5 Down ups
- 5 'get up Johnie'
- 10m carb walk
B) 3x11 UB strict pull ups
C) E30" for 9' - 18 sets
1 power snatch @75-80% of 1rm
D) Amrap 16'
Buy in: 60 WB
4,8,12... reps
- DL @90/60
- facing burpee
- t2b
- box jump
A) gymn + games
B) "The Seven"
Seven rounds for time of:
7 Handstand push-ups
60/40kg Thruster, 7 reps
7 Knees to elbows
110/70kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings @32/24
7 Pull-ups
C) acc. 50 reps:
- pallof press
- banded pull apart
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.