A) 2 sets of: – 14 banded lat pull down in hollow – 12 spiderman lunges – 6 hip flow – 9/9 lying banded hamstring curls – 12 SDHP @easyKB – 14 goblet squats B) E2′ for 10′ – 5 sets – 9 strict pull-ups – 7/7 knee support DB row C) E30″ for 3′…
A) 3 sets of: – 6 walk outs w/ walking plank – 8 alt. supermans – 10 air squats – 12 banded pull aparts – 20″ superman B) SB Version of ‘ I’m burying you ‘ For time: – 100 cals AB/Row/Ski – 100 Deadlifts @80/50 (Rx:100/70, Basic: 2×20/12KB) – 25 rounds run (at corridor) UGIG –…
A) 1 set of: – 12/12 star side plank rotations – 20 lying Y raises – 12/12 cossack sq – 12/12 SL RDL B) EMOM 4′ 2 Power Snatches @70% /Rest 1’/ EMOM 3′ 2 Power Snatches @85% C) 4 RDS : /14’/ 20″ T2B 10″ rest 20″ dualKB Thrusters @20/12 10″ rest 20″ GHDSU…
A) gymn B) EMOM 36′ – 4 sets 1) 1 round Run (at corridor) 2) 15 GTOH @15/10plate 3) 6 x 10 SU’s + 1 Crossover 4) 11/8 cal rowing 5) 11 x 1 air squats + 1 hanging knee raises 6) 11/8 cal skiing 7) 11 box jumps 8) 30″ burpees 9) 11/8 cal…
A) amrap 6′ /easy/ – 6 walk outs – 30 jumping jacks – 6 air squats – 24 mountain climbers – 6 reverse snow angels B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @75%. C) AMRAP 9′ – 1 rope climb – 50 DUBS – 18m…
A) 4 sets of: – 6m reverse bear crawl – 9 lying W raises – 9 hollow rocks – 6/6 SL banded good mornings – 9 cyclist squats B) E2′ for 10′ – 5 sets – 8 – 12 strict HSPU – 8 deltoid raises @2×10/5 C) E2’30” for 15′ – 6 sets 3 OHS…
A) WU + 5′ easy banded partner run B) ‘Easter Twister’ AMRAP 30′ /in pairs/ a) 18m bunny hops b) wall sit a) 9 medball squat clean wall ball b) plank a&b) 200m running @medball a) 36 russian twists b) deadhang a) 18m OHWL b) reverse plank a&b) 200m backward running @medball C) partner stretching
A) 3 sets of: – 12 deadbugs @miniband at feet – 6 reverse snow angels – 8 cossack squats – 12 toe touches in push up – 6 empty bar good mornings B) ‘Everybody Loves Thrusters’ For time : 700-600-500…100m rowing 28-24…4 thrusters @42/30 /The row can be broken up any way you please./ /The…
A) 3 sets of: – 10 muscle snatches @empty bar – 6 lateral down-up – 6 body saw – 6/6 clamshell @miniband at knees – 10 jumping squats – 6/6 lying miniband hamstring curls B) EMOM 4′ 3 Power Snatches @60% /Rest 1’/ EMOM 3′ 3 Power Snatches @72% C) 150 DUBS for time *Every…
A) Warm up with your buddie: a) Rowing @damper 4/2 30″ of: 16-18-20-22-24-26-28-30 s/m b) E30″ for 4′ – 2 sets 1) 14 Deadbugs 2) 14 Snow angles 3) 14 toe touches in push up pos. 4) 28 jumping jacks B) EMOM 33′ – 5,5 Sets Odd rounds: 1) 11/8 cal skiing 2) 50″: 10…
