A) amrap 6′ – 12 skater jumps – 3 walk outs – 6/6 sl glute bridges B) Work up to heavy double Squat Clean then, 2×2 @90% C) 50 Rope Climb for time (in pairs) /UGIG/ (Scaled: 30x10m seated sled pulls (in pairs)) TC: 18′ D) 3 X AMRAP 2′ /1′ rest btw/ 1) 50m…
A) 3 sets of: – 10 halo @5plate – 10 deadbugs @5plate – 5/5 SL Hip thrusts – 12 goblet cyclist squats B) 6-rep Daily max OHS C) 50 Alt. Pistols Over The Parallette for time (Scaled: 30 reps Candlestick Roll to Pistol) TC: 8′ D) AMRAP 12′ 2K Rowing then, 2,4,6… – dKB Clean…
A) amrap 6′ /EZ/ – 5m inchworm – 10 spiderman lunges – 15″ superman hold – 10 reverse lunges – 5 reverse snow angels B) Work up to heavy double Squat Snatch then, 2×2 @90% C) 21-15-9-27 reps for time of: – WB – T2B (Scaled: Hanging Knee Raises w/kip.swing!) TC: 12′ D) 3 sets…
A) 2 sets of: – 12 hip thrust pull overs – 8/8 steps moster side walk – 6 jumping air squats – 10 walking plank B) Work up to heavy single Front Squat then, 5×1@92,5% C) 5 UB sets of: 1 wall walk + 3 wall facing HSPU + 5m HSW + 1/2 pirouette +…
A) amrap 7′ – 20 jumping jacks – 15″ alt leg raises in plank – 20 butt kickers – 15″ alt leg raises in back plank – 20 high knee run – 15″ side plank rotation /L/ – 20 mountain climbers – 15″ side plank rotation /R/ – 5 jumping squats B) Work up to…
A) 3 sets of: – 5m reverse tiger crawl – 10 lying W raises – 12 Hollow rocks – 15″ spanish squat hold – 20 butt kickers B) ‘Jack’ AMRAP 20′ – 10 Push Presses @52,5/37,5 – 10 RKC Swings @24/16 – 10 Box Jumps @60/50 C) E2′ for 14′ – 7 sets – 9…
A) 3 sets of: – 10/10 tiger pull thru – 5/5 upright row – 10m duck walk – 5 glute bridge v walk outs B) Work up to heavy double Power Clean then, 4×2 @87,5% C) E30″ for 10′ Odd) 5m HSW (Scaled: 10+ HS Marches) Even) 25 DUBS (Scaled: practice) D) 4 X AMRAP…
A) emom 9′ – 3 sets 1) 10 OH sit-ups @ pipe + 5 pvc pass thru 2) 10 air squats + 5/5 standing hams curls 3) 10 sh taps + 5 lying Y raises B) 8-rep Daily max OHS C) EMOM 8′ Odd) max rep legless rope climb Even) Rest (Scaled: seated Sled Pull…
A) 100m reverse bear walk *E20″ (inc. 0:00) : 1 V-up B) Work up to heavy double Power Snatch then, 4×2 @87,5% C) 0:00 – 10:00 ‘Karen’ 150 WB for time 10:00 – 20:00 For Time: – 25 Burpee T2B – 250m SB Carry @heavy – 25 Burpee Pull-ups D) 3 sets of: – 18…
A) work thru: – 20 arch rocks – 20 deadbugs w/smr squeeze – 30 reps each: high knee run, butt kickers, jumping jacks – 20 jumping squats – 10/10 paused clamshell B) Work up to heavy triple Front Squat then, 3×3@87,5% C) 100 HSPU for time *Every break: 10 Burpees (Scaled: E20″ for 10′ – 30…
