A) gymn +
AMRAP 6'
8 scapula pull ups
12 shoulder taps in push up pos.
8 banded pull-aparts
36 jumping jacks
B) Max reps weighted strict pull ups, then
@10/5kg plate
2 sets : add 1 rep to the last week's score
( wo/weight )
C) EMOM 8'
2 Push jerk from rack @ 75%
D) AMRAP 11'
50 KBS @24/16
40 DU
30m bear crawl
20 T2B
10m OHWL
E) Acc: 3x8/8 half kneeling DB Row
A) gymn + AMRAP 5'
3 strict press @empty bar
5 down ups
7 V ups
9 back squat @empty bar
3 btn strict press
B) Max reps of def. Strict HSPU
(From 2*15/10 kg plate), then
2 sets from the ground : add 1rep to the last weeks score
C) 4*4 Power Snatches ,
climbing from 67% of max
(No tng)
D) 5RFT:
- 4 OHS @30/20
- 6 facint burpees
- 8 power snatches @ 30/20
Tc : 10'
E) 3 sets:
- 8 rear deltoid raises
- 16 banded pull-apart (2.0)
A) gymn +
600m run + 3 air squats after every 40 steps (4 steps in - 4 steps out -> nose breathing)
B) 'Akker'
10 RFT:
22 push ups
22m walking lunges
22 air squats
22m bear crawl
200m Run
TC: 50'
A) gymn +
4 mins work in pairs
A: Half fish game
B: Climb in the ladder of:
1,2,3... air squat+push-up
...then change
B) Paused Split Jerk (3" at receiving position)
Work up to heavy single in 7'
C) Front Squat
3*5 @ 75%
D) Pull- ups For Time!
Rx: 75
Open: 50
Scaled: 25
* Every break : 1 strict pull up penalty
(Choose Well!!)
E) EMOM Until Fail
8 cal row + 8 thrusters @30/20
(Finish at 20' if you are hard enough)
A) gymn +
20 reps of: @empty bb
- muscle clean
- strict press
- front squat
- high hang squat clean
B) Squat 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 @ 115%
D) Max reps of def. Kipping HSPU
(From 2*10/5 kg plate), then
2 sets from the ground : add 1rep to the last week's 70%
E) 5 RFT:
- 40m shuttle run (10m segm.)
- 8 down ups
- 16 V-ups
A) Gymn +
4 RNFT:
- 3 get up Johnie
- 6 alt T2B
- 6 clappin' push ups
- 9 RKC swings @easy
B) EMOM 30' - 5 sets
1) 10 alt pistols
2) 15/11 cal ski
3) 15 KBS @28/20
4) 10 alt pistols
5) 15/11 cal Assbike
6) 7 T2B + 21 DU's
C) Acc : 3 sets :
- 7-10 c2 hamstring curls
- 15"/15" copenhagen side plank
A) gymn +
AMRAP 5'
3 walk outs
12 ankle taps in push up pos.
9 banded pull-aparts
36 jumping jacks
B) max reps weighted strict pull ups, then
@5/2,5kg plate
2 sets : add 1 rep to the last week's 70%
C) AMRAP 7'
10 power cleans
5 box jump overs
10 push presses
5 box jump overs
@42/30
Rest 1'
1 rep max power clean in 3 minutes.
D) 4*3 clean pulls @130% of C
E) ACC. WORK
4*12 alt KB pendlay row
( You choose the weight )
A) gymn +
AMRAP 5'
5 strict press @empty bar
7 air squats
9 sit ups
11 good mornings @empty bar
B) max reps of def. Strict HSPU
(From 2*10/5 kg plate), then
2 sets from the ground : add 1rep to the last weeks 70%
C) 4*5 power snatches ,
climbing from 55% of max
(No tng)
D) EMOM 10' - 5 sets
Odd) 14 facing burpees
Even) 14 front rack reverse lunges @42/30
E) 3 sets:
- 6 deltoid raises
- 8 rear deltoid raises
(U choose the weight)
Sz-V
A) gymn + games
B) AMRAP 36'
/work in pairs/
- 500m Run together
- 40 WB (over the pull up bar, to the partner)
- 30 T2B (A: work while B: hanging)
- 20 partner deadlifts (MM@180 , FF@110 , mixed@140)
- 10 muscle ups
C) 3 sets:
7-13 ab wheel roll outs
26 Y pull down (hollow pos) @easy band
A) gymn +
AMRAP 7'
10 Scorpions
8 Push presses
6 Hanging knee raises (or K2E)
4 Cossack squats
B) Paused Push Jerk (3" at receiving position)
Work up to heavy double in 8'
C) Front Squat
3*6 @ 70%
D) Max butterfly pull-ups, then..
If your score:
- under 30 :
2 sets: 70% of max reps
- over 30 :
2 sets: 60% of max reps
- over 60 :
1 set: 50% of max reps
E) 100 DB thrusters for time
* Every break : 10 T2B penalty
(You choose the weight and u can rest OH or Front Rack possition.)