A) gymn + 100m bear walk *E30″ (inc. 0:00) : 1 down-up B) EMOM 8′ : 15″ max rep strict HSPU (Rx: medball btw legs) C) E2’30” for 12’30” 1 Snatch Pull + 1 High Hang Squat Snatch (drop!) + 1 Squat Snatch + 1 OHS @80% D) AMRAP 7′ – 7 Box Jump @75/60 –…
A) gymn + fish game *Score 1000 point ! Every missed point = 1 Jumping Jack 😉 B) ‘BlackJack’ For Time : 20 Push-Ups, 1 Sit-Up 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups …continue this pattern until… 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups C) streching (focus on chest & shoulders)
A) gymn + 2 sets of: – 10 scap pull ups – 10 deadbugs – 1′ row B) EMOM 15′ 1) 5 weighted strict pull ups 2) 10 bent over bb rows 3) 10 def. ring rows C) 3 RFT: 20/16 cal row 15/15m OHWL @24/16 KB 70 DUBS
A) gymn + games B) AMRAP 20′ 8 Man Makers @you choose the weight 20 Jumping Jacks 8 V-ups 20 High Knee Run 8 Sit-ups 20 Mountain Climbers 8 dual DB Cleans 20 Butt Kickers 8 Floor Presses 20 Jumping Lunges C) 8 sets of: 20″/20″ side plank with hip ups
A) gymn + 2 sets of : – 14 alt. single leg hip thrusts – 14 deadbugs – 14 toe touches in push up pos. – 14 jumping squats B) E2’30” for 15′ 1 Squat Clean + 1 Low Hang Squat Clean + 1 Front Squat + 1 Push Jerk (3″ pause at receiving position)…
A) gymn + amrap 7′ (easy) – 3 atomic sit ups – 6 Halo – 9 GTOH – 12 Russian Twists @10/5 Plates B) E90″ for 9′ 7 pendlay row w/60/40kg + 11 lat. pull down C) For time : – 800m Run – 40 Thrusters w/42/30kg – 400m Run – 20 Thrusters – 200m…
A) gymn + 3 sets : – 10 steps spider walk – 5 cat camel – 10 OHS w/ PVC pipe – 5 pass through B) EMOM 7′ : 20″ max rep strict HSPU (Rx: medball btw legs, Open: plates+abmat under the head) C) E2’30” for 12’30” 1 Snatch High Pull + 1 Low Hang…
A) gymn + fish game on the rower B) Work in Duos : 40 RFT (together, U go, I go) : * 1 Squat Clean @80-60/55-25 – 3 DL @80-60/55-25 * 1 Rope Climb ascent – 3 Ring Dips * 6 Reverse Lunges
A) gymn + amrap 6′ (easy) – 10 steps tiger walk – 10 birddogs – 6 cossack squats – 6 hindu push ups B) E2′ for 10′ 200m Run + 8 alt. DB Snatches w/22/15DB C) EMOM 10′ 1 round ‘Cindy’ (Rx: 5 C2B + 10 Push-up (chest to ground) + 15 Jumping Squats) D) 30…
A) gymn + 2′ easy Row/Ski/Bike + 2 sets of : – 6 hip flow – 12 toe touches in push up pos. – 36 Butt Kickers B) AMRAP 30′ – 5 walk-outs – 10 ring rows – 20 floor presses w/15/10 plates – 30 air squats – 40″ max effort Row – 300m Run…
