A) gymn + 3 rnft: 7 tempo air squats (3-2-x-1) 7 hindu push ups 7 hip thrusts 7 ring rows B) For time: 10-9-8-7-6-5-4-3-2-1 HSPU (rx:strict) 1-2-3-4-5-6-7-8-9-10 Pull-ups (rx:strict) C) Back Squat 4×2 @90% D) Amrap 3′ 3 burpees 5 V-ups E) 3 x 20m/20m dual KB Carry R:farmer L:Front rack, then change
A) gymn + amrap 6′ – 9 air squats – 30 jumping jacks – 9 atomic sit ups @10/5 – 30 mountain climbers B) EMOM 12′ – 3 sets 1) max out: slam ball or sand bag over the shoulder 2) rest 3) max out: t2b 4) rest C) work up to heavy in 12…
A) gymn + games B) AMRAP 30′ (with a Partner) Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 KBS @24/16 10 Burpees 5 Ground-to-Overheads @42/30 Partner B performs: Max Wall Ball Shots Partners rotate each round until team completes 150 Wall Balls Then, in time…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.2 C) 4 sets: 10 heavy DB bench presses 10 bent over rows @50/30 D) 4 sets: 20 hollow rocks 40m slam ball/sand bag carry (only bear hug) E) 50…
A) gymn + 3 rnft: 1/1 tgu 10 rkc swings 5/5 fr. rack rev. lunges B) barbell warm up (+ split snatch practice), then.. 30 power snatches FT @45% /Rest 2’/ 20 hang power snatches FT @55% /Rest 1’30″/ 10 squat snatches Ft @65% /Rest 1’/ 5 hang squat snatches Ft @75% /Rest 30″/ In…
A) gymn + amrap 5′ 5 glute bridge V walk outs 10 crab & reach 30 jumping jacks B) E10″ for 14′ 1) 4 burpees 2) 4 empty bar thrusters 3) rest 4) 4 pull-ups (rx:c2b, open:ring row) 5) 8 DU’s 6) rest C) 6 sets: 5/5 box step ups with heavy slam ball (only…
A) gymn + 80m spider walk *e30″: 3 sit ups B) barbell warm up,then.. EMOM 12′ 1 OHS, climbing from 50% of 1rm C) 5 sets of: 7/7 DB push press 7 strict pull ups (rx:weighted) D) In 8 mins: 30 WB 20 Box Jumps @60/50 30 T2B 20 Box Jumps Overs Max Slam Ball…
A) gymn + amrap 5′ 10m bear crawl 5m walking lunges 5m inchworm 30m run B) barbell warm up… daily max in 10 mins : 3 deadlifts + 2 hang squat cleans + 1 stoh C) E30″ for 6′ 1 clean & stoh @80-85 % of B D) Amrap 4′ 4 pull-ups 4 burpees 4…
A) gymn + 3 rnft – 20 jumping jacks – 20″ plank – 10 sdhp – 10 goblet squats – 5 push ups B) open 20.1 C) daily max back squat triple in 12 mins D) 3 sets: – 40m dual kb oh carry – 10 abmat sit ups – 40m dual kb front rack…
A) gymn + 100m spider walk *e30″ : 2 alt. Vups B) daily max in 7′ 1/1 bottom up KB TGU C) 5 sets: – 6 heavy bench press – 10/8 cal row – 12 medball squat cleans @15/9 – 1′ rest btw D) 50 KBS for time @24/16 *every break: + 5 KBS E)…
