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
A) emom 12' - 4 sets
1) 15 snatch grip btn thrusters @empty bb
2) 10 cal rowing
3) 5 inchworms + plank 'til 50"
B) 10-rep Daily max OHS
C) E30" for 8'
6 T2B
(Scaled: 8 weighted Hanging Knee Raises @9/6 medball)
D) For time:
30 Burpee Get Overs @120/100cm
*EMOM (inc. 0:00) : 4 Pistols
TC: 10'
A) 3 sets of:
- 5 walk outs
- 5/5 SL hip thrust
- 30 butt kickers
- 30 high knee running
B) Work up to heavy double Muscle Snatch
then, 3x2 @85%
C) 'Almost Jackie'
For time:
1 K Rowing
50 empty bar thrusters
15 rope climb
TC: 12'
D) 3 sets of:
- 15"/15" Coppenhagen Side Plank
- 5/5 Side Plank Rotations
- 20"/20" SL Glute Bridge Hold on SMR