A) gymn + 3x 2*12m shuttle run 8 burpees 20″/20″ side plank 8 push up 10 bnd googld mornings B) 10-9-8-7…1 – DL @100/70 – BBJO *EMOM : 5 air squats C) Max reps of parallette kipping HSPU (hands and head at the same height) then 3 * 14 DB see-saw press (you choose the…
A) gymn + 10 meters of: – bear crawl – dwarf walk – tiger walk – inchworm – dwarf walk (backward) B) EMOM 30′ – 6 sets 1) 14 pistols 2) 14 alt. DB hang clean & stoh 3) 14/10 cal assault bike 4) 14 T2B 5) 14/10 cal ski C) Acc.: 3*15/15 face pulls …
A) gymn + 20 reps of: Scap pull up Jumping Jack Alt Vup Air squat Walking plank B) Max reps strict C2B (open : banded strict C2B) Then 3*15 banded BTN pull down C) Front squat 4*3 @85% D) AMRAP 10′ 2,4,6… – alt. Devil presses (you choose the dumbbell) – *10m shuttle run E)…
A) gymn + 3 RNFT: – 6 inchworms – 6 get up Johnny – 30″ plank with alt. leg raises B) Max reps of parallette Strict HSPU (hands and head at the same height) then 3 * 8 db KB Z-press (you choose the weight) C) 4*3 Power snatches @77% of max (No tng) D)…
A) gymn + AMRAP 5′ 6 ring rows 3 walk outs 6 reverse lunges 6 sit ups B) AMRAP 25′ – 1 rope climb – 3 T2B – 3m front rack walking lunges @dbl KB (you choose the weight) – 3 ring dips – 2,6,6m,6 – 3,9,9m,9…etc Rest 5′ C) For time: C/1 27 thrurters…
A) gymn + 2 rounds 10m bear crawl 10m dwaf walk 10m tiger walk B) Paused split jerk (3″ in dip and receiving position too) Work up to heavy double in 7′ C) Front squat 3*4 @ 80% D) Max reps of butterfly C2B (Open: pull-up) E) E30″ for 8′ 1) 10 WB 2) 8…
A) gymn + 20 reps of: @empty bb – muscle clean – strict press – front squat – high hang power clean B) Power Cleans (no tng) 2*3 @75% 2*2 @80% 1*2 @87% 2*1 @95% C) Clean Pulls (NO tng!) 2*3 @110% 1*3 @ 120% D) Max reps of def. Kipping HSPU (From 2*15/10 kg…
A) gymn + AMRAP 4′ 20 High knee run 5 Jumping squats 10 Alt. Vups 5 Hindu push ups B) EMOM 10′ – 5 sets Odd) 10 pistols + 5 burpees Even) 15/11 cal row Rest 5′ EMOM 10′ – 5 sets Odd) 10 pistols + 5 WB Even) 15/11 cal ski Rest 5′ …
A) gymn + AMRAP 6′ 8 scapula pull ups 12 shoulder taps in push up pos. 8 banded pull-aparts 36 jumping jacks B) Max reps weighted strict pull ups, then @10/5kg plate 2 sets : add 1 rep to the last week’s score ( wo/weight ) C) EMOM 8′ 2 Push jerk from rack @…
A) gymn + AMRAP 5′ 3 strict press @empty bar 5 down ups 7 V ups 9 back squat @empty bar 3 btn strict press B) Max reps of def. Strict HSPU (From 2*15/10 kg plate), then 2 sets from the ground : add 1rep to the last weeks score C) 4*4 Power Snatches ,…
