FITNESS
Skill: Triple Unders/ Double Unders
Skill: Rope Climb/ Legless Rope Climb
AMRAP 10
12 toes to bar
15/12 cal ski
21 Burpess
Rest 2'
AMRAP 10
2/1 Legless Rope Climb
20 Triple unders/ 40 DU
250/200m row
BURNOUT
TEAM OF 2
3 ROUNDS
100 du/200 SJR
50 wall balls
40/32 cal runner
30 weigthed box step over
40 Burpees
50m sled push
FITNESS
4*4 Front Squat @75% 2'' pause @the bottom
TEAM OF 2
FOR TIME
Heavy Grace
FOR TIME
500m Run (not together)
50 Pull Ups
50 HR push Ups
40 Chest To Bar
40 Handstand Push Ups
30 Bar Muscle Ups
500m Run (not together)
BURNOUT
AMRAP 15
15 Swings
15 Weighted sit ups
15 Box jumps
250m run between sets
REST 2'
AMRAP 15
20 Lunges
20 Slam ball
20 hollow rocks holding slamball
20 goblet squat
FITNESS
3 Sets of
5 Back Squats @75-80%1RM
10 Chest Supported Rows
EMOM 12
- 12 Deadlift, 9 Hang Power Clean, 6 Jerk 50/30
- 15 Box jumps
rest 2'
EMOM 12
- 3 Heavy Bear complex
- 9 (Strict) Handstand Push Ups/ Pike Push Ups
bear complex:1 power clean
1 front squat
1 push press
1 back squat
1 back rack push press
MOBILITY
Hamstrings
Lower/upper back
FITNESS
3 Sets of
5 Back Squats @75-80%1RM
10 Chest Supported Rows
EMOM 12
- 12 Deadlift, 9 Hang Power Clean, 6 Jerk 50/30
- 15 Box jumps
rest 2'
EMOM 12
- 3 Heavy Bear Walk
- 9 (Strict) Handstand Push Ups/ Pike Push Ups
MOBILITY
Hamstrings
Lower/upper back
FITNESS
Warm Up: Scapular Pull Ups, Dumbbell Biceps Curl
Skill : Pegboard Ascent, Scaled Pegboard Pull Ups
AMRAP 11
2 Peagboard Ascents, 8 Scaled Pegboard Pull Ups
16 Pistols
250m Run
Rest 2'
AMRAP 11
250/200m Row
24 Sit Ups
16 Burpees Over Row
BURNOUT
EVERY 2MIN FOR 30MIN
- 250/200m run
- 60m heavy sled
- 16/12 cal bike
- 40m walking lunges
- 15 V-Ups, 15 sit-ups, 15 hollow rocks
GYMNASTICS SKILLS
30min ring mu (progression)
30min gymnastics strength
*MINIMUM REQUIREMENTS
A. 5 strict ring pull ups
5 strict dips
B. *without shoulder injuries *good shoulders mobility.
FITNESS
FOR QUALITY (NOT FOR TIME)
60 V Ups
100 Hollow Rocks
80 Russian Twists Heavy
skill: double hang kettlebell clean
TEAM OF 2
AMRAP 24
50 DU
50/40 Cal Bike
50 Toes To Bar
50 Power Snatch 50/30
50 Double Hang Kettlebell Clean
BURNOUT
TEAM OF 2
AMRAP 4
max reps Burpees
AMRAP 4
max reps weighted sit ups
AMRAP 4
max Cal Row
AMRAP 4
max Cal ski
AMRAP 4
max reps Kb Swings
AMRAP 4
max meters Run Together
Rest 1 between sets
FITNESS
3 Rounds Of
8 Strict Toes To Bar
15-20'' L Sit
25'' Star Plank
10 Rounds
* 5 Strict Chest To Bar/ Pull Ups
* 10 Dumbbell movements
1. Dumbbell Push Press
2. Dumbbell Burpees
3. Dumbbell Power Clean
4. Dumbbell Bench Press
5. Dumbbell Lunge
6. Dumbbell Front Squat
7. Dumbbell Snatch
8. Dumbbell Deadlift
9. Dumbbell Thruster
10. Dumbbell Bent Over Row
* 15 V ups
BURNOUT
EMOM 10
-40''hollow
-40''weighted squat hold
-40''plank
-40''side plank(right)
-40''side plank(left)
REST 2
EMOM 20
-15/12 cal row
-15 wall balls
- 50 DU
-12 reverse burpees weighted
-12/9 cal ski
FITNEES
3 Sets Of
12 Ring Push Ups
16 Dumbbell Row From Plank Position
Skill: 7-10' Handstand Walk
AMRAP 9
2,4,6,8....
Burpee Box Jumps Over
Toes To Bar/ Toes To Ring
Rest 2
AMRAP 9
10 Ring Dips
10m Handstand Walk/ 4 Wallwalk
10 Box Jumps
BURNOUT
TEAM OF 2
FOR TIME
100/70 cal bike
80 lunges
60 sit ups
40 push ups
10*10m bear walk
40 v-sit ups
60 burpees
80 Squat chest passes
100/70 cal air runner
FITNESS
3 Sets Of
6 Back Squats @75%1RM
TEAM OF 2
FOR TIME
100/80 Cal Air Bike
then
FOR TIME
50 Power Clean 70/45
50 Front Squats
500m Run Together
then
FOR TIME
50 Push Press
100 Swings 32/20
200 DU
BURNOUT
2 ROUNDS
4 AMRAP
400/300m row
50 du/100 jump rope
15 goblet squat
4 AMRAP
250m run
15 box jumps
12 burpees to target
4 AMRAP
300/200m ski
20 swings
20 hollow rocks
REST 1 MIN BETWEEN
FITNESS
3 Sets of
8 bench press
8 superslow bend over row
EMOM 24
- 10 Hang Power Clean And Jerk 50/30
- 150m Air Runner
- 18 Wallball
- 30m Heavy Sled
- 10/8 Cal Air Bike
- Rest
MOBILITY
thoracic
groins