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
A) 3 sets of:
- 1/1 TGU
- 10 banded pull aparts
- 20" plank w/ alt leg raises
- 1' easy biking
B) Work up to heavy single Shoulder Press
then, 5x1@90%
C) E20" for 8' - 12 sets
Odd) 3 strict pull-ups
Even) 15 DUBS
D) EMOM 15' - 5 sets
1) 40" Rowing for distance
2) 30" dKB Fr. Rack Walking Lunges for distance (7,5m segm.)
3) 20" Burpee Broad Jump for distance (7,5m segm.)
A) 3 sets of:
- 9/9 m monster walk
- 10 OHS
- 10 banded pull aparts
- 12 deadbugs
B) 'Zachary Tellier'
For time:
10 Burpees
10 Burpees
25 Push-ups
10 Burpees
25 Push-ups
50 Lunges
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats
A) amrap 6'
- 10 scap push-ups
- 5 smr wall slides
- 10"/10" side boat hold
- 5m walking RDL @5db
- 10 cossack squats
B) Work up to heavy double Muscle Clean
then, 3x2 @85%
C) 200 DUBS for time
*Every break: 3 Burpees
(Scaled: practice)
TC: 7'
D) 4 X AMRAP 3' /1' rest btw/
1) 1,2,3...
- WB
- cal Ski
2) 2,4,6...
- alt DB snatch
- box jump over
3) 3,6,9...
- cal Row
- slam ball shot
4) 4,8,12...
- cal AB
- box jump