A) amrap 6′ /easy/ : – 10 crab &reach – 6 hip flow – 10m tiger crawl – 6 snow angel B) Work up to heavy single Power Snatch then, 4×1 @90% C) For Time: 10-9-8…1 dDB Hang Cluster 1-2-3…10 Slam Ball Shot / or cal Ski (x2) or GHDSU / TC:12′ D) 3 sets…
A) 3 sets of: – 8 DB pull over @easy – 12 toe touches in push up pos – 6 cossack sq B) Work up to heavy double Front Squat then, 3×2@90% C) 3 sets of: – max rep HSPU – 15 seated banded face pulls D) AMRAP 9′ – 1 TGU /R/ @24/16 –…
A) 3 sets of: – 5/5 walking cossack squats – 5 bb muscle snatches – 5/5m monster walk – 5 OHS – 10 banded pull aparts – 5 snatch grip btn strict presses B) Work up to heavy triple Push Jerk then, 3×3@85% C) 3 sets of: – 20 UB banded strict pull-ups – 10/10…
A) AMRAP 7′: – 10 crab & reach – 10 90/90 – 10 alt Vups B) ‘White’ 5 RFT: – 3 Rope Climbs – 10 T2B – 21 OHWL @20/15plate – 400m Running/Rowing C) 50 weighted hollow rocks @5/2,5plate in hands *every break: +3 rep
A) 3 sets of : – 8 banded pull down in hollow pos. @easy band – 8 cuban presses @2x5DB – 12 good mornings – 8 jumping squat (as high as possible) B) Work up to heavy single Muscle Clean then, 3×1 @90% C) 50 Single Leg Atomic Sit-ups for time @10/5 (Scaled: Candlestick roll…
A) AMRAP 6′: – 12 alt scorpion – 10 alt. leg ext. in wall sit – 8 hollow rock – 6m bear crawl B) 4-rep Daily max OHS C) EMOM 20′ – 10 sets Odd) 1 Round Run (corridor) + 9m walking lunges Even) 9 Burpee Pull-ups (Scaled: Burpee Knee Raises) W/ weight vest !!!…
A) 3 sets of : – 10 deadbugs – 6 cossack sq. – 10 birddogs – 20 steps OH March @mod. band+KBs B) Work up to heavy single Muscle Snatch then, 3×1 @90% C) 0:00 – 10:00 ‘Annie’ 50-40-30-20-10 reps for time of: – DU – Sit-up 10:00 – 20:00 50-30-10 reps for time of: – Alt….
A) 2 sets of: – 3 walk outs – 6 spiderman lunges – 9 air squats – 12 banded good mornings – 20 butt kickers B) Work up to heavy 4-rep Front Squat then, 3×4@82,5% C) E30″ for 9′ 3-1 Free Standing HSPU (Scaled: 6-4 Free Standing Sh. Taps Scaled-Scaled: 6 HS Marches at wall)…
A) amrap 7′ – 5 torokhtiy pulls – 10 deadbugs – 5 ohs – 5/5m f/b monster walk – 5 sotts presses B) Work up to heavy single Push Press then, 5×1@90% C) 5 UB sets of: – 1 BMU + 3 C2B + 5 T2B + 7 Pull-ups (Scaled: 1 jumping BMU + 5…
A) 3 sets of: – 10 tiger pull thru – 6/6 sl rdl – 10 goblet squats – 6/6 smr deadbugs – 20 jumping jacks B) ‘McGhee’ AMRAP 30′ – 5 Deadlifts @125/82,5 – 13 Push-ups – 9 Box Jumps @60/50
