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Mobility: Ankles+Hips                                 Activation: 2 RDS                                          – 8/8 Single Leg Glute Bridges                                      – 8 Double DB Bent Over Rows – 10 Ballistic Cable Band Pull Through                                                                  …

Mobility: Shoulders+Hips+Ankles    Activation: 2 RDS                                  – 10 Banded Pull-Aparts                                    – 10 Hollow Rocks   – 10 Pike Push-ups   – 5/5 Cossack Squats                                     …

Mobility: Hips+Ankles        Activation: 8′ Running School (outside)        A. 24′ AMRAP – 1000/800m Row  (damper 3-5) – 800m Run                                          B. For Time:                                   – 100 Ab-mat Sit-ups                  (every break means 10 push-ups)   There is no scaled version for part A. 1000/800m means 1000m rowing for men, 800m rowing for women. PENALTY PUSH-UP: RX:…

Mobility: Shoulders+Hips+Ankles     Activation: 2 RDS      – 10 Scapula Pull-ups                      – 1 Lenght Inchworm           – 10 Hollow-Arch Swings (active lats)                   A. 8′ EMOM Complex: 1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch (moderate, focus on technique) B. 8′ AMRAP 2,4,6,8… -Bar Muscle-ups -Hang Power…

Mobility: Ankles+Hips            Activation: 2 RDS              – 2 Lenghts Burpee-Broad Jumps                                           – 10 Scapula Push-ups                                – 60″ Rowing   A. For Time: 35-25-15 (30-20-10) -Burpee Box Jump Overs @60/50 -Cal…

Mobility: Ankles+Hips Activation: 2RDS 8/8 Single Leg RDL 10 Upper Body Supermans 10/10 Monster Walking 1/1 Lenghts Waiter’s Carry (WB) A. Back Squats 5×8 @ 65%, 2′ Rest  B. 12′ AMRAP 8 Ring Dips 10 Wallballs @9/6 12 Sit-Ups DIP: RX: RING DIP / OPEN: BOX DIP / BEGINNER: BANDED PULL-DOWN WALLBALL: RX: @9/6 / OPEN:…

A) gymn + 100 SU’s + E30″ (inc. 0:00) : 1 down up B) 5k Row in pairs / be fast 😉 / C) Amrap 10′ /u go, i go/ Partner A : 7 WB Partner B : 1 rope climb ascent A : 7 abmat sit-ups B : 7 KBS A : 10 walking…

HOMEBODY A. GYMN + 2 Set of: 15 Hip Thrusts 15 Hollow Hold 10 Scapula Push Ups B. For Time Cash In: 30 Reps: 1 Down Up + 1 Jumping Squat E3′ For 15′ 7 Burpees 14 Reverse Lunges 21 Russain Swings 27 Mountain Climbers Cash Out: 30 Reps: 1 V-Up + 1 Tuck Up…

A) gymn + amrap 7′ 8 lateral box steps 10 toe touches in push up pos. 12 sit ups 20 jumping jacks B) E90″ for 12′ – 8 sets 5 power clean & jerk C) For time: 20 burpees 40 empty bar thrusters 20 burpees TC: 7′ D) 5 sets: 40″ glute bridge hold 6/6…

A) gymn + amrap 6′ – 1/1 TGU – 10/10m monster walk – 10 scap push ups+ 5 hindu push ups – 15″ hollow hold B) EMOM 10′ 2 back squat @ mod. Heavy C) AMRAP 7′ 7 HSPU 9 T2B 21 DUBS D) 5 sets: 7 biceps curl + sh press @dual KB 11…