A) amrap 5'
- 20 butt kickers
- 5 walk outs
- 10 arch rocks
- 5/5 split squats
B) EMOM 50' - 5 sets
Odd Rounds:
1) 10/8 c abikin'
2) 20 alt. vups
3) 50" su's
4) 15 KBS @16/12
5) 12 wb
Even Rounds:
1) 10/8 c skiin'
2) 40 russian twists wo/weight
3) 1,5 round runnin' (corridor)
4) 15 KB SDHP @16/12
5) 12 box jump overs
A) 2 sets of:
- 12 calf raises
- 12 tibial raises
- 20 high knee run
- 12 deadbugs
- 10/10 SL bnd goog mornings
- 10m Reverse Bear Walk
B) Max high jump (over PVC pipe)
,then 4x8x80%
C) Daily heavy Deadlift in 15'
,then 4x2x85%
D) 100/80 Push-ups for time
*EMOM (inc. 0:00) : 5 dKB Clusters
@20/12
E) 2 sets of:
- 1' plank
- 20 Reverse Crunches
A) amrap 7' /easy/
- 4 scorpions
- 8 toe touches in push up pos
- 12 banded ohs
- 6/6 SL glute bridges
- 4* 4 hollow rocks + 1 get up johnie
B) max rep strict HSPU
,then 4x80%
C) Daily heavy OHS in 12'
,then 4x2x85%
D) For Time:
5-4-3-2-1 rope climbs
10-8-6-4-2 SB OTS
25-20-15-10-5 c rowin'
TC: 15'
A) 3 sets of:
- 5/5 SL GTOH + Halo @5/2,5plate
- 20 lying W raises
- 10 bnd lat pull down in hollow pos
- 10 jumping squats
B) max rep strict pull-up
,then 4x80%
C) Daily heavy Squat Clean in 12'
,then 4x2x85%
D) AMRAP 8'
- 1 max ub set DU
- 12 T2B
- 8 target Burpees
E) 2 sets of:
- 15"/15" coopenhagen side plank
- 20 barbell side band
A) with easy pace:
- 16 birddogs
- 40" plank
- 16 cossack squats
- 40" glute bridge hold
A/2) Dodgeball /6'-8'/
B) 'SB Style Lucky 13'
3RDS:
- 13 Push ups
- 13 Sit-ups
- 13 Box Jumps
- 13 KBS @24/16
- 13 dDB Push Presses @22/15
- 13 Goblet Squats
- 13 Mountain Climbers
- 13 K2E
- 13 Pull-ups
- 13 Parallel Bar Dips
/DBs on box/
- 13 Jumping Squats
- 13 dDB Power Cleans
- 13 Burpees
A) amrap 6' /easy/
- 6 jumping OHS@pvc
- 12 banded pull aparts
- 12 deadbugs @miniband on foot
- 6 spiderman lunges
B) EMOM 4'
2 Squat Snatches @60%
/Rest 1'/
EMOM 3'
2 Squat Snatches @75%
C) EMOM 15' - 5 sets
/1st: 30" work - 30" rest/
/2nd: 35" work - 25" rest/
/3rd: 40" work - 20" rest/
/4th: 45" work - 15" rest/
/5th: 50" work - 10" rest/
1) Burpee Get Over @120/100
2) dKB Front Rack Walking Lunge @16/12
3) V-up
D) 2 sets of:
1' continuous deltoid raises,immediately into
1' rear deltoid raises
/2'rest btw/
@5-7/3-5
A) 2 sets of:
- 20 jumping jacks
- 10 deadbugs
- 10 alt supermans
- 10 air squats
- 10 glute bridges
B) EMOM 45' - 5 sets
1) 1 round run (corridor)
2) 10 Down-up Box Step Overs
3) 10/8 c rowin'
4) 12 empty bar Thrusters
5) 45" SU's
6) 60 L-sit Flutters
7) 10/8 skiin'
8) 12 empty bar Hang Snatches
9) 10/8 c ab
A) 4 sets of:
- 8 steps tiger crawl
- 8 calf raises
- 8 tibialis raises
- 8 banded good mornings
- 15" wall sit
B) E2' for 10' - 5 sets
2 Deadlifts immediately into
9 High Jumps over the pipe
@85%
C) 20-18-16-14-12-10-8-6-4-2
reps for time of :
- dual DB Floor Presses @22/15
- alt. v-ups
- cal rowing
TC:22'
D) 2 sets of:
- 16 alt. hammer biceps curls
- 12 banded triceps extensions
A) 3 sets of:
- 8 reverse snow angels
- 6 sh. taps in push-up pos.
- 4 get up johnie
- 8 PVC OHS
- 6/6 clamshells
- 4 jefferson curls @12/8KB
B) E2' for 10' - 5 sets
- 10 - 14 strict HSPU
- 8 rear deltiod raises @2x6/3
C) E2' for 12' - 6 sets
2 OHS @65-70-75-80-85-90%
D/1) AMRAP 5'
1,2,3... reps of:
- target burpee
- T2B
D/2) D/1's Score For Time (backward)
TC : 5'
A) with easy pace:
- 15 banded lat pull downs
- 10 banded bradford presses
- 10/10 SL banded RDL
- 15" L-hang flutters
- 10 slow air squats
B) E2' for 10' - 5 sets
- 10 strict pull-ups
- 10 bent over row @60/40
C) E30" for 3' - 6 sets
1 Squat Clean @70%
Rest 30"
E30" for 2'30" - 5 sets
1 SqC @77%
Rest 30"
E30" for 2' - 4 sets
1 SqC @85%
D) 'Annie'
50-40-30-20-10
reps for time of:
- DU
- Sit-up