A) amrap 7' /easy/
- 10 calf raises
- 10 tibialis raises
- 6 alt hip flow
- 15"15/" SL wall sit
- 6 jefferson curls @easy KB
- 12 plank twists
B) E2' for 14' - 7 sets
4 Deadlifts immediately into
7 High Jumps over the pipe
@70%
C) EMOM 8' - 4 sets
Odd) 30" max legless rope climb
+ 30" regular
Even) Rest
D) 15-10-5 reps for time of:
- dDB Floor press @22/15
- Burpee OTDB
E) 50 banded pull apart 2.0
A) with easy pace:
- 20 lying PVC Y to W
- 20 alt crab & reaches
- 40 hollow rocks
- 60 jumping jacks
- 20 cossack squats
- 10/10 SL glute bridges
B) E2' for 10' - 5 sets
- 7 - 11 strict HSPU
- 8 daVinci raises @2x8-6/6-3
C) E2'30" for 15' - 6 sets
3 OHS @60-65-70-75-80-85%
D) 9 RNFT:
- 6 burpee get overs @100/120cm
- 30 DUBS
- 30" rest
TC:15'
A) 2 sets of:
- 10/10 SL KB Deadcleans
- 16 Alt. KB Halo
- 1/1 bottom up TGU
- 10 goblet cossack squats
B) E2' for 10' - 5 sets
- 7 strict pull-ups
- 7/7 SA ring row
C) E30" for 3' - 6 sets
1 Power Clean @70%
Rest 30"
E30" for 2'30" - 5 sets
1 PC @77%
Rest 30"
E30" for 2' - 4 sets
1 PC @85%
D) AMRAP 9'
3,6,9... BSq from the ground @BW
* 9 T2B after every set
E) 2' continuous russian twist @10/5
without counting
A) amrap 8' /easy pace, in duos/
- A) 11/8 cal rowing B) Plank Jacks
- A) 16 alt. supermans B) Deadbugs
- A) 10x9 shuttle run B) wall sit
B) 'Double Holleyman'
60 RFT /in teams of 2/
- 5 WB
- 3 HSPU
- 1 Power Clean @102/70
C) accumulate 2' L-sit
A) With easy pace:
- 50 jumping jacks
- 30 banded OHS @slim band
- 15/15 SL glute bridges
- 15/15m monster side walk
- 20 banded lat pul down in hollow pos
B) EMOM 4'
5 Power Snatches @50%
/Rest 1'/
EMOM 3'
5 Power Snatches @60%
C) 'Fran' 21-15-9
- Thrusters @42/30
- Pull-ups
TC : 9'
D) EMOM 10' - 5 sets
/30" ON - 30" OFF/
Odd) Alt. Pistol
Even) DU
E) 3 sets of:
- 16 alt. knee tucks in push up pos.
- 24 SBCR Crunches
A) AMRAP 6' /easy/
- 10 reverse snow angels
- 30" chinese plank @10/5plate at hip
- 10 alt. tall kneeling halo
- 10" L-hang flutters
- 10 reverse lunges
B) EMOM 30'
1) 12/9 cal Rowing
2) 9 Down up Box step overs
3) 12/9 cal AB
4) 9 medball squat clean WB
5) 12/9 cal Skiing
6) 60 SU's
C) accumulate 5' plank
A) 2 sets of:
- 14/14 clamshell
- 20 hollow rocks
- 20 alt supermans
- 14 air squats
- 14/14 SL calf raises
B) E2' for 14' - 7 sets
5 Deadlifts immediately into
7 High Jumps over the pipe
@65%
C) EMOM 8' - 4 sets
Odd) max reps rope climb (goal:8+)
Even) rest
D) 200m SA KB Front Rack
Walking Lunges for time
(change anyhow)
*EMOM (inc. 0:00) : 7 V-ups
@12/8kg
E) 3 sets of :
- 20 banded pull aparts
- 10/10 banded external rotations
A) amrap 5' /easy/
- 10 lying PVC Y to W
- 10 sh taps in tiger pos w/ opposite leg raise
- 10 easy KB SDHP
- 20" goblet wall sit
B) E2' for 10' - 5 sets
- 6 - 10 strict HSPU
- 8 upright row @30/20
C) E2'30" for 15' - 6 sets
3 OHS @55-60-65-70-75-80%
D) For time: / Pace:Sustainable /
- 2000/1500m Rowing
- 40 T2B
- 60 Box Jump Overs
TC:17'
E) 3 sets of:
- 10 C2 hamstring curls
- 30" standing fitball/peanut adductor squeeze
A) 3 sets of:
- 8 cossack squats
- 10 wall slides
- 12 deadbugs
- 10 banded good mornings
- 8 push-ups
B) E2' for 10' - 5 sets
- 6 strict pull-ups
- 6/6 chinese kb row
C) E30" for 3' - 6 sets
1 Power Clean @ 65%
Rest 30"
E30" for 2'30" - 5 sets
1 PC @ 72%
Rest 30"
E30" for 2' - 4 sets
1 PC @ 80%
D) AMRAP 10'
2,4,6...
- STOH @ 80% of BW
- Facing burpee
- Front Squat @ 80% of BW
- Lateral Burpee
E) 3 sets of:
- 15/15 side plank hip ups
- 10 ring/trx knee tucks
1. Warm- up + 3 sets
* 1 min Cardio @easy pace
* 20m Bear Crawl
* 10 Plank Jacks + 10 Jumping Jacks
2. Running Clock
0:00 - 3 Rds.
* 21/18 Cals Row
* 5 Squat Cleans @65% or Barbell or db DB/KB
10:00 - 5 Rds.
* 12/10 Cals Row
* 8 Squat Cleans @61/43 kg or BB/KB/DB
3. Gymn. / 2 rds. for time / 2-3 rest btw. rds
21-15-9
* Air Squat
* Pike Push- ups / head touch to abmat/
4. Acc. Work / 3 sets
* 8/8 RDL @mod. KB