A) gymn +
3x
1' bb warm up
8 burpees
20"/20" side plank
B) 4*2
Power snatches @85%
C) 4x max reps of parallette def. kipping HSPU
(Def.: 15/10cm)
D) E2' until fail
- 200m Run
- 7 thrusters
@30/20 , 40/25 , 50/30 , 60/35 , 70/40...
E) 3*10/10 windmill
A) gymn +
AMRAP 6'
6 crab & reach
6 cossack squats
6 hindu push ups
6 ring rows
B) EMOM 10' - 5 sets
1) 16 pistols
2) 15/12 cal Ski
Rest 5'
EMOM 10' - 5 sets
1) 14 pistols
2) 15/12 cal Row
Rest 5'
EMOM 10' - 5 sets
1) 12 pistols
2) 15/12 cal Assbike
C) Accumulate : 3 mins glute bridge hold
A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) Strict pull up
- max reps, then
- max reps with band (for RX too !!!), then
- max reps with double band
C) Front squat
4*2 @90%
D) AMRAP 8'
8 alt. DB hang clean & stoh
8 burpee box jumps
Rest 2'
AMRAP 4'
4 OHS @DB
4 burpee box jump overs
E) Acc: 3 sets:
- 7/7 knee support KB Row
- 21 banded pull apart
A) gymn +
AMRAP 6'
3 walk outs
6 crab & reach
9 jumping squats
20 SU
B) EMOM 9'
Push Jerk triples @ 70%
C) Front squat
3 * 3 @ 85%
D) 3 ub sets of:
15 butterfly C2B
12 butterfly pullups
9 T2B
E) E30" for 7'
1) 30 DU's
2) 10 dbl KB thrusters
F) 3 sets:
- 15 Y pull down in hollow pos.
- 15 banded pull aparts
A) gymn +
3x
2*12m shuttle run
8 burpees
20"/20" side plank
8 push up
10 bnd googld mornings
B) 10-9-8-7...1
- DL @100/70
- BBJO
*EMOM : 5 air squats
C) Max reps of parallette kipping HSPU
(hands and head at the same height)
then
3 * 14 DB see-saw press (you choose the weight)
D) Tabata core
- hollow hold
- arch hold
A) gymn +
10 meters of:
- bear crawl
- dwarf walk
- tiger walk
- inchworm
- dwarf walk (backward)
B) EMOM 30' - 6 sets
1) 14 pistols
2) 14 alt. DB hang clean & stoh
3) 14/10 cal assault bike
4) 14 T2B
5) 14/10 cal ski
C) Acc.: 3*15/15 face pulls
(in side plank position!)
A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) Max reps strict C2B
(open : banded strict C2B)
Then
3*15 banded BTN pull down
C) Front squat
4*3 @85%
D) AMRAP 10'
2,4,6...
- alt. Devil presses (you choose the dumbbell)
- *10m shuttle run
E) Acc: 4*8/8 chinese kb row
A) gymn +
3 RNFT:
- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises
B) Max reps of parallette Strict HSPU
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) 3 RFT:
- 11 burpees
- 11 T2B
Rest 2'
REPEAT
E) 3 sets:
- 8 deltoid raises
- 16 face pulls
A) gymn +
AMRAP 5'
6 ring rows
3 walk outs
6 reverse lunges
6 sit ups
B) AMRAP 25'
- 1 rope climb
- 3 T2B
- 3m front rack walking lunges
@dbl KB (you choose the weight)
- 3 ring dips
- 2,6,6m,6
- 3,9,9m,9...etc
Rest 5'
C) For time:
C/1
27 thrurters @empty bar
21 thrusters @30/20
15 thrusters @40/25
Rest 1'
C/2
9 thrusters @50/30
6 thrusters @60/37
3 thrusters @70/45
TC:15'
D) Acc.: 6 sets:
15" Hollow Rock
15" rest
A) gymn +
2 rounds
10m bear crawl
10m dwaf walk
10m tiger walk
B) Paused split jerk (3" in dip and receiving position too)
Work up to heavy double in 7'
C) Front squat
3*4 @ 80%
D) Max reps of butterfly C2B
(Open: pull-up)
E) E30" for 8'
1) 10 WB
2) 8 T2B
F) 3*8 bent over row