WU: 3 Sets of: 10 Glute Bridge 10 Sit Ups 10 Toe Touches in Push Up A. E4′ For 28′ – 7 Sets 100 Butt Kickers 10 HSPU (Pike Push Up) 75 High Knee Run 7.5 Burpee (7 Burpee + Just Down) 50 Mountain Climbers 5x V-Up + Tuck Up + 10 Bicycle Abs B….
A. 3 RDS 10/10 Side Plank Hip Thrust 20″ Plank 20″ Wall Sit Hold B. Every 3′ x Rounds 20 Russian Swing 20 Air Squat 2 Wall Climbs 30 Crossjacks C. 3-4 Sets, Not For Time 10/10 One-Arm Row 5/5 Single Leg Romanian Deadlift 30″ Tiger Position Hold
A. 3 SET 20 Bird Dog 15 Hollow Rock 5 Hip Thrust + 40 sec Hold B1. 10′ AMRAP 1 Atomic Sit Up 1 Burpee 1 Air Squat 1 Push Up 2-2-2-2, 3-3-3-3, 4-4-4-4, etc. 3′ Rest B2. 10′ AMRAP 2 Thruster 2 Alt. V-Ups 2 Stepping Squats 2 Desk Pull Up or Chair Pull…
A. Run 5-10 km
A. GYM + 3 RDS 30″ Wall Seat 30″ Tiger Position Hold 20″ Reverse Plank B. 21′ AMRAP 10 Alt. Pistol Squat to Chair 20 Dip on Chair 14 Runner Sit Up 20 Hand Raised Push Up 14 Squat Position to Push Up Position 20 Jumping Lunges C. 5 RDS 15″ Hollow Hold 15″ Hollow…
A. 2 Sets 50 Plate Object Hops / Jumping Jack 30 Opposite Arm & Leg Raise In Tiger Position 15 Scapula Push Up 10 Air Squat + 30 sec Hold B. 4 RDS For Time 15 Man Maker 60 Bycicle Abs 30 Sumo Deadlift High Pull C. 3 Set Not For Time 16 Windshield Wipers…
A. 3 Sets 8/8 Cossack Squat 8 Scorpions 10 Good Morning with Stick 10 Pass-Through with Stick B. For Time Buy In: 60 Alt. Reverse Lunges Then, 27-21-15-9 Burpee Chair Step-Up Russian Swing Cash Out: 60 Butterfly Sit Ups C. 4 Sets Not For Time! Turkish Get Up X 1 Rep + 5 Windmills* Side Plank…
Warm Up: AMRAP 5′ 10 Walking plank 8 Slow air squat 4 Down ups 2 Get up Johnnie A. E4′ for 20′ – 5 Sets 100 Jumping Jacks 50 Thruster @ Pet Bottle B. Gymnastic Swimming C. 4 Sets of 16 OH Sit ups @ Pet Bottle 24 Legs Over The Bottle …
1)3 sets – 15 pulldown in superman – 10 sit up to reverse bridge – 20”/20” single leg hip thrust hold 2)18’ amrap – 8/8 Hop over lunges – 8 Wall climb – 16 power clean/ 2x ásványvíz – 16 down up 3)3 sets, not for time – Cross body crunch x 10/10 – alt….
1. 2 sets: 10 cat-camel 16 dead bugs 10 scorpions 30″ superman hold 2. For time: – 50 Tuck Jumps or Box Jumps or Chair steps – 50 Bent over rows – 50 Russian swings – 50 Goblet lunges – 50 V- ups or Tuck- ups – 50 Push press – 50 Supermans – 50…
