2021

1. Activation / 3 rds. * 10 Alt. reverse lunges @barbell * 8 Strict T2B or Knee raises 2. Gymn. / E1’30” for 6′ * 1 Ring MU + 4 Strict HSPU + 7 T2B 3. Clean & Jerk 2 Squat Clean / No TNG/ + 1 Jerk 2x @80%, 2x@85% 4. 2 rounds for…

1. Activation / 3 rds. * 10 Bench presses @db heavy KB * 10 RDL @db heavy KB * 200m Run 2. Gymn. / E1’30” for 6′ * 10 strict pullups, 10 ring/box dip 3. Back Squat Work up to heavy single,/NO NPR!!/ then 3×5 @80% of 1RM  4. For time 5 rounds * 15…

A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell   2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85%   3. WOD: 3 rounds for time * 20 DL @70/48  or KB * 15 C2B/ Pullup/…

A. 1. Act. / 3 rds. * 12 RDL @just babrell * 12 Dead-bugs * 12 Godd mornings @just barbell   2. Deadlift / 2 rds. 7 reps – @75% 5 reps – @80% 3 reps – @85%   3. WOD: 3 rounds for time * 20 DL @70/48  or KB * 15 C2B/ Pullup/…

1. Act. 3 rds. * 20″ Squat hold * 20 Alt. superman * 20 Hollow rocks 2. Clean / E1’30” for 7’30” * 1 Power clean + 1 Hang p. cl. + 1 Push jerk @2x @75%, then 3x @80% 3. Front squat / E1’30” for 7’30” 5x 4 @80% 4. For Time 2 rounds…

1. SMR + 2 rounds * 40m Bear walk * 16 Dead bugs * 40m Tiger walk * 16 Alt. superman 2. Conditioning Buy- in: 1200m Run AMRAP 20′ * 10 Target burpees * 12 Abmat sit-ups * 10 HRPU * 12 Box step overs @ball – bear hug Cash- out: 1200m Row 3. Stretching…

1. Activation  3 rounds * 15 Jumping squats * 16 Alt. shoulder taps * 30 Hip twists @ plank pos. 2. Gymnastics / E2′ for 8′ * 10 unbroken strict presses  * 30″ Handstand hold 3. 3 Rounds for time * 5 Burpee Pull-ups * 5 Squat cleans @85/65  * 10 Box steps @db 15/10…

1. Activation / Half Tabata 20″ work/ 10″ rest a. Reverse lunges @just barbell b. V- ups 2. Gymnastics / E1’30” for 7’30” * 12 Weighted sit- ups * 3-5 Strict HSPU * 3-5 Strict ring pullups 3. Split jerk from ground / For time / TC: 8 min 2 @85% 4 @80% 6 @75% 8…

1. Activation / 3 rds. * 200m Run * 10 Romanian DL @2×20/12.5 * 10 Bench Presses @heavy db DB 2. Upper Body / EMOM 6′ Odd: 11 unbroken strict pullups Even: 7 strict ring/box dip 3. Snatch – 5x 2 pos. squat snatch /floor, knee @70-75% – 3x 1 squat snatch @80% 4. For Time…

A. 1. Activation / 3rds. * 12 RDL @just barbell * 40″ plank * 12 lateral box step overs 2. Bench Press 5-7-9 @73% 3-5-7 @77% 1-3-5 @83% 3. For Time / 2 rds. / @db 22.5/15 * 50 DB burpee deadlifts * 25 Strict pull-ups * 25 Strict HSPU 4. Stretching   B.  2….