A) gymn +
AMRAP 6'
8 shoulder presses @ empty bar
8 burpees
20"/20" side plank
40 high knee run
B) 3 Attemps: max reps kipping HSPU
C) AMRAP 20'
50 box jump overs
30 KB thrusters @24/16 KB
10 rope climb or pegboard asc.
30 KB OH reverse lunges
50 abmat sit ups
D) Gymnastic swimming
A) gymn +
AMRAP 6'
6 cossack squats
1/1 TGU
B) EMOM 8'
Odd) 30" max reps alt. Pistol
Even) 17 KBS @28/20
Rest 2'
EMOM 8'
Odd) 30" max cal Assbike
Even) 17 GHDSU
Rest 2'
EMOM 8'
Odd) 30" max reps alt. Pistols
Even) 17 burpees
Rest 2'
EMOM 8'
Odd) 30" max cal Ski
Even) 17 thrusters 30/20
A) gymn +
20 reps of:
Scap pull up
Jumping Jack
Alt Vup
Air squat
Walking plank
B) 3 attemps: max reps strict pull up
C) Front squat
4*1 @95%
(If you feel it easy, go for PR..)
D) E30" for 12'
1) 6/4 cal Row
2) 6 T2B
3) 6 alt. DB Hang clean & stoh
4) 6 WB
E) Acc: 3 sets:
- 7/7 chinese KB Row
- 21 banded pull apart
A) gymn +
3 RNFT:
- 6 inchworms
- 6 get up Johnny
- 30" plank with alt. leg raises
B) 3 Attemps: max reps of Strict HSPU
C) 4*1 Power Snatches
@90-95% of max
If you feel it easy, go for a PR..
D) For time:
400m Run
40 burpees
E) 3 sets:
- 10 rear deltoid raises
- 30"/30" side plank with leg raises
A) Gymn + Games
B) Skill : pegboard or rope climb
C) 'Holleyman'
30 RFT:
5 WB
3 HSPU
1 power clean @100/70
A) Gymn +
AMRAP 6'
3 walk outs
6 crab & reach
9 jumping squats
20 jumping jacks
B) EMOM 9'
Split jerk singles
(Work up to heavy)
C) Front squat
3 * 2 @90%
D) 3 UB sets of:
9-9-6-6-3-3
Butterfly pull up - T2B
E) 0-5' (TC : 3')
30 burpee box jumps
5-10' (TC : 3')
30 devil presses
(Work in pairs, A start with burpeeBJ, B with devilpresses, if it needed.)
F) acc.: 50 pendlay rows @40/25
* Every break: 10 ring rows
A) gymn +
3x
1' bb warm up
8 burpees
20"/20" side plank
B) 4*2
Power snatches @85%
C) 4x max reps of parallette def. kipping HSPU
(Def.: 15/10cm)
D) E2' until fail
- 200m Run
- 7 thrusters
@30/20 , 40/25 , 50/30 , 60/35 , 70/40...
E) 3*10/10 windmill
A) gymn +
AMRAP 6'
6 crab & reach
6 cossack squats
6 hindu push ups
6 ring rows
B) EMOM 10' - 5 sets
1) 16 pistols
2) 15/12 cal Ski
Rest 5'
EMOM 10' - 5 sets
1) 14 pistols
2) 15/12 cal Row
Rest 5'
EMOM 10' - 5 sets
1) 12 pistols
2) 15/12 cal Assbike
C) Accumulate : 3 mins glute bridge hold
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