FITNESS
AMRAP 9
2,4,6,8,10,12....
D ball Shoulder Over
1,2,3,4,5,6......
Wallwalk
AMRAP 9
10 Box Jumps Over
20 Toes To Bar
AMRAP 9
20 Overhead Squats 42.5/ 30
20 Cal Air Bike
Rest 3 Between Sets
Half Tabata
Hollow Weighted
MOBILITY
Deadlift
Overhead Squat
FITNESS
3 Sets Of
6 Turkish Get Up
10 Ring Rows With Feet Elevated
25'' L sit
EMOM 24
- 10 (Deficit) Handstand push Ups
- 15/12 Row
- 20 Weighted Sit Ups 20/15
- 20m One Arm Overhead Walking Lunge 25/15
- 2/1 Rope climbs or 4 Scaled Rope Climbs
- Rest
BURNOUT
Amrap 9
60m shuttle run
20'' plank
8 push ups
Amrap 9
60m Sled
20 sit ups weighted
15 swings
Amrap 9
10 Burpees
10 cal Air runner
20 V ups
FITNESS
Gymnastics Skill :
Bar Muscle Up
Rx : Find a Complex For Max Unbroken Reps of
Toes To Bar, Pull Ups, CTB, BMU
TEAM OF 2
With A 30 minutes Cap window
5 Rounds For Time
10 Bar Muscle Ups/ Pull Ups
20 Thrusters 40/25
rest 1
4 Rounds For Time
80 DU
20 Burpees Over Bar
rest 1
10 Rounds For Time
I Go You Go
5 Push Jerk 60/40
10 Cal Air Runner
BURNOUT
ΕMOM 10
- Cal Row
- Squat Jump to Target
EMOM 10
- ski
- swings
EMOM 10
- DU
- Weighted Sit Ups
FITNESS
In 8' minutes Find A Heavy Squat Clean NOT 1RM
"Linda"
FOR TIME
10-9-8-7-6-5-4-3-2-1
Deadlift: (1,5 body weight)
Bench press (body weight)
Squat Clean (3/4 body weight)
BURNOUT
Core stregth and metabolic conditioning
EMOM 16 (40''on -20''off)
- russian twists
- row
- side plank
- ski
- side plank
- DU
- Wallsit
- hollow
AMRAP 14
50 Jumping Jacks
40 SIT ups
30 lunges
20 box jumps
10 push ups
MOBILITY
t-spine rotation
lats
front rack squat therapy
FITNESS
EMOM 6
odd : 40'' Hollow Rocks Weighted
even : 40'' Double Kettlebell Squat Hold
Skill : Handstand Walk
2 Rounds of
AMRAP 4'
20/15 Cal Row
10m Handstand walk / 5,4Wallwalk
rest 1
AMRAP 4'
12/10 Cal Ski
20 One Arm Kettlebell Clean
rest 1
AMRAP 4'
10 Burpees
10 Toes To Bar
BURNOUT
EVERY 2 MIN fo 30min
- max distance sled
- max distance air runner
- max cal bike
- max reps burpees
- rest
FITNESS
EMOM 6
odd: 3-4 Back Squats @80-85%1RM
even : rest
Skill: Hang Power Snatch
TEAM OF 2
AMRAP 12
18 CTB
30 wallball
42 swings
AMRAP 12
18 Hang power snatch 50/30
30 Cal Bike
42 Box Jumps
BURNOUT
TEAM OF 2
AMRAP 30'
100 air Squats
100 Sit Ups
50 Push ups
500m row
500m ski
100 DU
Tabata
Hollow
FITNESS
Strength
3 sets of
6 Front Squats @70-75%1 RM
ARMAP 13
15 Double Hang Dumbell Clean And Jerk
15/12 Hand Release Push Ups
15/12 Cal Bike
AMRAP 13
15 Deadlift 100/70
15/12 air runner
50 DU
Half Tabata
hollow
MOBILITY
Ankle
Hamstrings
Single leg/squat therapy
FITNESS
CORE STRENGTH
EMOM 8
40''copenhagen plank
40''copenhagen plank
30'' L Sit
40'' Hollow Rocks Weighted
Skill : Ring Muscle Up/ gymnastics complex
3 Rounds For Time Of
10 Muscle Ups/Jumping Muscle Ups
20/15 Cal Row
30 V Ups
40m Walking Lunges
BURNOUT
Half tabata
Squat Hold
Half tabata
Hollow weighted
AMRAP 12
400/300m run
40 russian twists
40 DU
AMRAP 12
20/15 Cal bike
15 reverse burpees
15 swings
FITNESS
warm up: thoracic, ankle mobility
TEAM OF 2
AMRAP 30
Buy in: 120 dumbell snatch
20 dumbbell one arm overhead squat
20 man makers
40 toes to bar
40 cal bike
60 dumbells step ups over
100 DU
BURNOUT
TEAM OF 2
AMRAP 35
100m partner Carry
80 jumps over partner
60 cal row
40 cal ski
20 synchonized squat jumps