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
A) amrap 7' /easy/
- 5 walk outs
- 10 lying Y raises
- 15 arch rocks
- 20" wall sit
- 25 SU's
B) Rowing for time in pairs
MM : 3000m
MF : 2500m
FF : 2000m
Partner A)
Rowing
Partner B)
Barbell OH Hold + 1 Thruster after every 50m (on the rower)
@42/30
C) 5 RDS:
- 12 Bench Presses
- 8 daVinci Raises
A) 2 sets of:
- 6 crab & reach
- 9 SMR wall slide
- 9/9 SMR 'sameside' deadbugs
- 6* 1 btn sn grip thruster + 1 good morning
@empty bar
B) EMOM 4'
4 Squat Snatches @50%
/Rest 1'/
EMOM 3'
4 Squat Snatches @62%
C) '50 Shades of StrongBody'
50 RFT:
- 1 Devil's Press @heavy
- 2 DB Facing Burpees
- 3 Air Squats
TC: 25'
D) 3 sets of:
- 20" L-sit on parallettes
- 20 Seated Legs Over The Paralette
A) amrap 6' /easy/
- 3 reverse snow angles
- 3 hindu push ups
- 6 glute bridges
- 6 air squats
- 20 high knee run
B) EMOM 40' - 8 sets
1) 10 ring row + 10 push ups
2) 10-12-14-16-16-14-12-10
alt. SB Squat Cleans (to shoulder)
3) 10/8 cal AB
4) 10/8 cal Skiing
5) 30" plank twist
C) 2 sets of (each side):
- 10 side plank hip ups
- 5 K2E in side plank
- 5 side plank rotations
A) 3 sets of:
- 4/4 SL GTOH & Halo @5/2,5 plate
- 20 jumping jacks
- 10 hollow rocks
- 8 tempo jumping squats /3-1-X-1/
B) E2' for 12' - 6 sets
3 Deadlifts immediately into
8 High Jumps over the pipe
@80%
C) For time :
- 50 cal rowing
- 40 Sandbag Bearhug squats @heavy
- 30 butterfly pull-ups
- 20m HSW (Open: 10 Wall Walks)
- 10 rope climbs
TC : 15'
D) 5 sets of:
- 10" hollow hold
- 10 V-ups
both w/ 5-2,5 plate