A) gymn + amrap 6′ – 6 cossack squats – 6 crab & reach – 6/6 sh. press – 1/1 TGU B) 4 sets of: – 8/8 single leg RDL – 16 alt. pistols 4 sets of: – 6-10 strict ring dips (rx:weighted, open:band) – 6-10 supinated pull ups 4 sets of: – 8 ab…
A) gymn + 100m tiger walk *e30″ : 1 burpee B) daily max split jerk in 12′ C) Amrap 3′ / Rest 1′ 1) ski 2) alt. DB snatch 3) row 4) Burpee t2b 5) sigle arm OHS @KB D) acc. : 100 russian twists @10/5 * every break : 10 sit ups
A) gymn+amrap 6′ – 8 scorpions – 4 hindu push ups – 8 alt. Vups – 4 burpee strict t2b – 12 Front squat @empty bar B) Front squat 2-3-5-7-11-13 reps, climbing down from 90% of 1rm C) E20″ for 20′ – 10 sets 1) 5 thrusters @30/20 2) 5/3 cal ski 3) 5 burpees…
A) gymn + 3 rnft: – 6 walk outs – 6 toe touches in push-up pos. – 60 SU – 6 jumping squats – 6 sit ups B) 3 x 11 strict HSPU (rx:def. /scaled:Z-press) C) 0-7′ For time: 6-4-2 squat cleans @80/50 60-40-20 DU’s 7′-14′ For time: 9-6-3 squat cleans @70/40 27-18-9 pull ups…
A) gymn + amrap 5′ – 5 Down ups – 5 ‘get up Johnie’ – 10m carb walk B) 3×11 UB strict pull ups C) E30″ for 9′ – 18 sets 1 power snatch @75-80% of 1rm D) Amrap 16′ Buy in: 60 WB 4,8,12… reps – DL @90/60 – facing burpee – t2b –…
A) gymn + games B) „The Seven” Seven rounds for time of: 7 Handstand push-ups 60/40kg Thruster, 7 reps 7 Knees to elbows 110/70kg Deadlift, 7 reps 7 Burpees 7 Kettlebell swings @32/24 7 Pull-ups C) acc. 50 reps: – pallof press – banded pull apart
A) gymn + 200 simple unders *E30″ : 1 V-ups B) EMOM (40″ work – 20″ rest) 21′ – 3 sets 1) Slam ball over the shoulder @heavy 2) GHDSU 3) STOH @60/40 4) DU 5) Assbike 6) Burpee pull-ups (rx:c2b) 7) Walking lunges @doubleKB, 2×20/12 C) 5×5 tempo deadlifts, across (4-0-X-1)* *X = ½…
A) gymn + amrap 6′ 2, 4, 6… Down up V up Air squat B) 5km row C) 8×4 split jerk, across Half of the group starts with the rowing, the other half satrts with the jerks, then change.
A) gymn + 8×45″ row @16/18/20/22/24/26/28/30 s/m B) 1/1 rep max TGU in 8 mins (rx: with barbell) C) Front Squat 13-11-7-5-3-2 reps, climbing from 60% of 1rm D) 1’40” max out / 20″ rest x 1 round 1) Ski for distance 2) alt. DB hang clean & stoh 3) Bike for distance 4) OH…
A) gymn + 100m bear crawl *E30″ : 1 down up B) 3 x 13 strict HSPU (rx: def, open: Z-press @double KB) C) E30″ until fail Odd) 1 power clean, climbing Even) 15 DU’s (open: 20″ DU practice) Strat from 40%, add 5/2,5 kg D/1 30 facing burpees for time TC:2′ Rest 2′ D/2…
