2022

1. W-U (0-15’) A. STRETCHING 6’  @

1. W-U (0-12’) A. STRETCHING 6’  @

1. W-U (0-15’)  A. STRETCHING 6’  @

A) 100m tiger crawl *e30″ (inc. 0:00) : 3 vups B) AMRAP 10′ /in duos/ 80/80m partner carry 8/8 burpees over the partner (who’s planking) C) AMRAP 8′ /in duos/ 32 ‘WB’ (to the partner, over the rig) 16 syncro sit-ups w/clap D) AMRAP 6′ 20 UGIG alt. DB Snatches 10 UGIG box jumps E)…

A) with easy pace: – 20 cossack squats + halo (in the botttom pos) @5/2,5plate – 10/10 side plank k2e – 20 plate kang squats – 20 lying Y raises B) Daily heavy Squat Snatch in 12′ ,then 4x2x75% C) ‘Jackie’ For Time: 1K rowin’ 50 empty bar thrusters 30 pull-ups TC: 10′ D) EMOM…

A) amrap 5′ – 20 butt kickers – 5 walk outs – 10 arch rocks – 5/5 split squats B) EMOM 50′ – 5 sets Odd Rounds: 1) 10/8 c abikin’ 2) 20 alt. vups 3) 50″ su’s 4) 15 KBS @16/12 5) 12 wb Even Rounds: 1) 10/8 c skiin’ 2) 40 russian twists…

A) 2 sets of: – 12 calf raises – 12 tibial raises – 20 high knee run – 12 deadbugs – 10/10 SL bnd goog mornings – 10m Reverse Bear Walk B) Max high jump (over PVC pipe) ,then 4x8x80% C) Daily heavy Deadlift in 15′ ,then 4x2x85% D) 100/80 Push-ups for time *EMOM (inc….

A) amrap 7′ /easy/ – 4 scorpions – 8 toe touches in push up pos – 12 banded ohs – 6/6 SL glute bridges – 4* 4 hollow rocks + 1 get up johnie B) max rep strict HSPU ,then 4×80% C) Daily heavy OHS in 12′ ,then 4x2x85% D) For Time: 5-4-3-2-1 rope climbs…

A) 3 sets of: – 5/5 SL GTOH + Halo @5/2,5plate – 20 lying W raises – 10 bnd lat pull down in hollow pos – 10 jumping squats B) max rep strict pull-up ,then 4×80% C) Daily heavy Squat Clean in 12′ ,then 4x2x85% D) AMRAP 8′ – 1 max ub set DU –…

A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…