A) amrap 6'
- 12 skater jumps
- 3 walk outs
- 6/6 sl glute bridges
B) Work up to heavy double Squat Clean
then, 2x2 @90%
C) 50 Rope Climb for time (in pairs) /UGIG/
(Scaled: 30x10m seated sled pulls (in pairs))
TC: 18'
D) 3 X AMRAP 2' /1' rest btw/
1) 50m dKB Farmer Carry @heavy
then, max target Burpee
2) 50m dKB Fr. Rack Carry @heavy
then, lat. Burpee OTKBs
3) 50m dKB OH Carry @heavy
then, facing Burpees OTKBs
A) 3 sets of:
- 10 halo @5plate
- 10 deadbugs @5plate
- 5/5 SL Hip thrusts
- 12 goblet cyclist squats
B) 6-rep Daily max OHS
C) 50 Alt. Pistols Over The Parallette for time
(Scaled: 30 reps Candlestick Roll to Pistol)
TC: 8'
D) AMRAP 12'
2K Rowing
then,
2,4,6...
- dKB Clean & STOH
@2x20/12
- Abmat Sit-ups
in the remaining time
A) amrap 6' /EZ/
- 5m inchworm
- 10 spiderman lunges
- 15" superman hold
- 10 reverse lunges
- 5 reverse snow angels
B) Work up to heavy double Squat Snatch
then, 2x2 @90%
C) 21-15-9-27 reps for time of:
- WB
- T2B
(Scaled: Hanging Knee Raises w/kip.swing!)
TC: 12'
D) 3 sets of:
- 5 YTW @2x1,25/0,5
- 20 Hollow Rocks
- 10 deltoid raises (slow ecc.)
- 10/10 side plank hip ups
A) 2 sets of:
- 12 hip thrust pull overs
- 8/8 steps moster side walk
- 6 jumping air squats
- 10 walking plank
B) Work up to heavy single Front Squat
then, 5x1@92,5%
C) 5 UB sets of:
1 wall walk + 3 wall facing HSPU + 5m HSW
+ 1/2 pirouette + 5m HSW + 3 strict HSPU
(Scaled: 10x 2 HS Marches + 1 HSPU)
D) AMRAP 15'
- 250/200m Rowing
- 15m DB Fr. Rack Walking Lunges (7,5m segm.)
@22,5/15
- 5 Bench Presses @bw
A) amrap 7'
- 20 jumping jacks
- 15" alt leg raises in plank
- 20 butt kickers
- 15" alt leg raises in back plank
- 20 high knee run
- 15" side plank rotation /L/
- 20 mountain climbers
- 15" side plank rotation /R/
- 5 jumping squats
B) Work up to heavy triple Push Press
then, 3x3 @85%
C) E20" for 10' - 10 sets
1) 1 strict C2B
2) 5 def. Push-ups
3) 10 Air Squats
D) EMOM 14 - 7 sets
Odd) 20 DUBS + 4 Burpee BJO + 20 DUBS
Even) 6 WB + 2 Burpee BJ + 6 WB
A) 3 sets of:
- 5m reverse tiger crawl
- 10 lying W raises
- 12 Hollow rocks
- 15" spanish squat hold
- 20 butt kickers
B) 'Jack'
AMRAP 20'
- 10 Push Presses @52,5/37,5
- 10 RKC Swings @24/16
- 10 Box Jumps @60/50
C) E2' for 14' - 7 sets
- 9 weighted Strict Pull-ups
- 15"/15" Coppenhagen Side Plank
- 20 alt. V-ups
A) 3 sets of:
- 10/10 tiger pull thru
- 5/5 upright row
- 10m duck walk
- 5 glute bridge v walk outs
B) Work up to heavy double Power Clean
then, 4x2 @87,5%
C) E30" for 10'
Odd) 5m HSW
(Scaled: 10+ HS Marches)
Even) 25 DUBS
(Scaled: practice)
D) 4 X AMRAP 4' /1' rest btw/
1) 30 dDB Thrusters
then, max cal Sking
2) 30 dDB Hang Snatches
then, max cal AB
3) 30 dDB Front Squats
then, max dist. Shuttle Running (10m segm.)
4) 30 dDB STOH
then, max cal Rowing
A) emom 9' - 3 sets
1) 10 OH sit-ups @ pipe + 5 pvc pass thru
2) 10 air squats + 5/5 standing hams curls
3) 10 sh taps + 5 lying Y raises
B) 8-rep Daily max OHS
C) EMOM 8'
Odd) max rep legless rope climb
Even) Rest
(Scaled: seated Sled Pull @heavy)
D) 'Elizabeth'
21-15-9
- Power Clean @61/43
- Ring Dips
(Scaled: jumping box dips)
TC: 9'
A) 100m reverse bear walk
*E20" (inc. 0:00) : 1 V-up
B) Work up to heavy double Power Snatch
then, 4x2 @87,5%
C) 0:00 - 10:00
'Karen'
150 WB for time
10:00 - 20:00
For Time:
- 25 Burpee T2B
- 250m SB Carry @heavy
- 25 Burpee Pull-ups
D) 3 sets of:
- 18 - 15 - 12 BB Biceps Curls
- 21 - 18 - 15 Standing BB Tric Ext.
@inc weight
A) work thru:
- 20 arch rocks
- 20 deadbugs w/smr squeeze
- 30 reps each: high knee run, butt kickers, jumping jacks
- 20 jumping squats
- 10/10 paused clamshell
B) Work up to heavy triple Front Squat
then, 3x3@87,5%
C) 100 HSPU for time
*Every break: 10 Burpees
(Scaled: E20" for 10' - 30 sets
1 wall walk)
TC:12'
D) AMRAP 15'
- 1 Round Run (at corridor)
- 15 V-ups
- 1 R. Run
- 15 dKB Swings @2x16/12
- 1 R. Run
- 15 Box Jump Overs