2023

1. 2 sets – 7.5m KB bottom up carry  – 5/5 dead bug KB pull overs – 5/5 RDL + knee drive 2. Clean Complex / 4 sets @75% / E1’30” for 6′ – 4 clean lift off + 2 power cleans  3. ‘Honey Badger’ – 5 rounds for time – TC: 22′ – 50…

1. Activation, then Amrap 8′ – easy 350m row – 10 Am. swings @12/16 – 10 wallballs @6/9 2. E2′ for 12′ – 20/16 cals row – 4 deficit kipping HSPU 3. Open 20.2 Amrap 20′ – 4 DB thrusters @1×22.5/15 – 6 T2B – 24 DU’s  4. Acc. Work – Accumulate 100/100m suitcase carry…

1. 2 sets – 6 scap pulls – 5 snatch press unders – 6 scorpions – 10 prone snow angels 2. Snatch Complex / 4 sets – E1’30” @75% – 1 snatch lift off + 1 squat snatch + 1 OHS 3. Front Squat Complex / 4 sets – E1’30” @mod. weight – 1 reps +…

1. 2 sets – 5/5 split stance good mornings @bb – 5 btn presses – 5 thrusters – 5 half burpees 2. For Time 22′ QF Event 1 @2×22.5/15 DB – 50 DB walking lunges – 30 HSPU / 30 Push presses – 40 Front rack walking lunges – 20 Def. HSPU / 20 Strict…

1. 3 sets – 10 alt. reverse lunges – 5 pike pull on rower – 5 btn push presses – 5 jerk balance 2. Push Press + Dip EMOM 4′ – 2 push presses @80%+ Rest 1′ EMOM 4′ – 4 jerk dip @105% Rest and Squat prep 5′ EMOM 5′ – 3 front squats…

1. Warm- up: 3′ rowm then 2 sets: – 60 single- unders – Complete a double or a triple under every 20 reps. – 8 bear hug squats @6/9ball – 4 hollow rocks+ 4 V-ups 2. 5 sets / E2’30” – 15 ring rows  – 8/8 KB row @paralette support 3. 4x Amrap 3′ –…

1. 2 sets: – 30 Jumping jacks – 7/7 RDL+ knee raise – 10 Lateral jumps @barbell – 5 Muscle snatches @bb 2. Squat Snatch /NO TNG!!/ E1’30” for 9′ 2×2 @70%  2×2 @80% 2×1 @85% 3. AMRAP 8′ – 15m Front rack carry @2×22.5/15 – 15 T2B / 25 Tuck-ups – 5 DL @100/80…

1. 2 sets: – 10 deadbug pullovers @light KB – 10 deficit calves raises    https://youtu.be/lPvnv4VJ4-Q – 10/10 seated band pulls  https://youtu.be/tUU-0soQOrE 2. E30″ /20″ work- 10″ rest/ for 9′ First: 20″ seated pike up   https://youtu.be/Y44yE6dabcg Second: 20″ arch up         https://youtu.be/dMirQ7T3adU Third: 20″ wall facing hs hold 3. 4X 2 rounds / 1 min…

1. 2 sets – 10/10m bottom up KB carry @easy weight – 10 dead bugs KB pullover – 5/5 single leg RDL with knee drive – 10m broad jumps 2. For Time 3 rounds / 1’30” btw rds. – 30 wallballs – 20/16 cals row – 7 BMU / 11 Jumping BMU / 15 Jumping C2B…