A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) Strict pull up
- max reps, then
- max reps with band (for RX too !!!), then
- max reps with double band
C) Front squat
4*2 @90%
D) AMRAP 8'
8 alt. DB hang clean & stoh
8 burpee box jumps
Rest 2'
AMRAP 4'
4 OHS @DB
4 burpee box jump overs
E) Acc: 3 sets:
- 7/7 knee support KB Row
- 21 banded pull apart
A) gymn +
AMRAP 6'
3 walk outs
6 crab & reach
9 jumping squats
20 SU
B) EMOM 9'
Push Jerk triples @ 70%
C) Front squat
3 * 3 @ 85%
D) 3 ub sets of:
15 butterfly C2B
12 butterfly pullups
9 T2B
E) E30" for 7'
1) 30 DU's
2) 10 dbl KB thrusters
F) 3 sets:
- 15 Y pull down in hollow pos.
- 15 banded pull aparts
A) gymn +
3x
2*12m shuttle run
8 burpees
20"/20" side plank
8 push up
10 bnd googld mornings
B) 10-9-8-7...1
- DL @100/70
- BBJO
*EMOM : 5 air squats
C) Max reps of parallette kipping HSPU
(hands and head at the same height)
then
3 * 14 DB see-saw press (you choose the weight)
D) Tabata core
- hollow hold
- arch hold
A) gymn +
10 meters of:
- bear crawl
- dwarf walk
- tiger walk
- inchworm
- dwarf walk (backward)
B) EMOM 30' - 6 sets
1) 14 pistols
2) 14 alt. DB hang clean & stoh
3) 14/10 cal assault bike
4) 14 T2B
5) 14/10 cal ski
C) Acc.: 3*15/15 face pulls
(in side plank position!)
A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) Max reps strict C2B
(open : banded strict C2B)
Then
3*15 banded BTN pull down
C) Front squat
4*3 @85%
D) AMRAP 10'
2,4,6...
- alt. Devil presses (you choose the dumbbell)
- *10m shuttle run
E) Acc: 4*8/8 chinese kb row
A) gymn +
3 RNFT:
- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises
B) Max reps of parallette Strict HSPU
(hands and head at the same height)
then
3 * 8 db KB Z-press (you choose the weight)
C) 4*3 Power snatches
@77% of max
(No tng)
D) 3 RFT:
- 11 burpees
- 11 T2B
Rest 2'
REPEAT
E) 3 sets:
- 8 deltoid raises
- 16 face pulls
A) gymn +
AMRAP 5'
6 ring rows
3 walk outs
6 reverse lunges
6 sit ups
B) AMRAP 25'
- 1 rope climb
- 3 T2B
- 3m front rack walking lunges
@dbl KB (you choose the weight)
- 3 ring dips
- 2,6,6m,6
- 3,9,9m,9...etc
Rest 5'
C) For time:
C/1
27 thrurters @empty bar
21 thrusters @30/20
15 thrusters @40/25
Rest 1'
C/2
9 thrusters @50/30
6 thrusters @60/37
3 thrusters @70/45
TC:15'
D) Acc.: 6 sets:
15" Hollow Rock
15" rest
A) gymn +
2 rounds
10m bear crawl
10m dwaf walk
10m tiger walk
B) Paused split jerk (3" in dip and receiving position too)
Work up to heavy double in 7'
C) Front squat
3*4 @ 80%
D) Max reps of butterfly C2B
(Open: pull-up)
E) E30" for 8'
1) 10 WB
2) 8 T2B
F) 3*8 bent over row
A) gymn +
20 reps of: @empty bb
- muscle clean
- strict press
- front squat
- high hang power clean
B) Power Cleans (no tng)
2*3 @75%
2*2 @80%
1*2 @87%
2*1 @95%
C) Clean Pulls (NO tng!)
2*3 @110%
1*3 @ 120%
D) Max reps of def. Kipping HSPU
(From 2*15/10 kg plate), then
2 sets from the ground : add 1rep to the last week's score
E) 100 KB Snatches @24/16
* Every break : 20 V-ups penalty
A) gymn +
AMRAP 4'
20 High knee run
5 Jumping squats
10 Alt. Vups
5 Hindu push ups
B) EMOM 10' - 5 sets
Odd) 10 pistols + 5 burpees
Even) 15/11 cal row
Rest 5'
EMOM 10' - 5 sets
Odd) 10 pistols + 5 WB
Even) 15/11 cal ski
Rest 5'
E2' for 10' - 5 sets
10 pistols + 200m run
C) Accumulate : 5 minutes plank