- For time:
- 800 / 600 / 400 /200 meters run
- rest as much as time taken
- in previous round
- time cap 18 minutes
- rest five minutes
- Amrap in 16 minutes:
- 5 strict pull-up
- 10 push-up
- 15 sit-up
- Every 80 seconds for ten rounds
- Complex @ 75% 1RM
- squat clean
- 1 power clean
- 1 hang-power clean
- 1 hang-squat clean 13:30
- rest three minutes
- amrap in seven minutes
- 9 sumo deadlift high pull
- 7 toes to bar
- rest three minutes
- for time
- ten-to one ladder renegade row
- one-to-ten ladder dumbbell push-press
- (use 15/20 kg Dbs)
- time cap: seven minutes
-
Emom 18 minutes:
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1: 5 windmill (right arm)
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2: 5 windmill (left arm)
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3: 20 push-up
-
For time:
-
Ten-to-one front squat ladder
-
8 dumbbell snatch
-
Women: 40 kg barbell, 15 kg dumbbell
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Men: 60 kg barbell, 22,5 kg dumbbell
-
Time cap: 13 minutes
- seven rounds for reps and quality
- 30” max double unders
- rest 15”
- 30” handstand hold from wall climb
- rest 30”
- EMOM 14 minutes:
- odd: 10 chest-to-bar pull-up
- even: 10 fitball pike
- rest three minutes
- cash-out:
- 100 wall ball shots
- time cap: 4 minutes
- Emom 16 minutes:
- odd: run 200 meters
- emom: 10 ground-to-overhead
- 27-21-15-9 reps for time of:
- overhead squat (43/30 kg)
- american swing (24/16 kg)
- burpees o.t.b.
- time cap: 16 minutes
-
20” work + 40” rest
-
For four rounds each
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Movement of:
-
ring rows
-
Single Dumbbell shoulder press
-
(Alt. Arms)
-
Kettlebell sumo deadlift
-
High-pull
-
Rest 60” between movements
-
Every 90” for eight rounds:
-
Clean & jerk
-
(Use 80% 1RM)
-
Rest three minutes
-
Cash-out:
-
AMRAP in five minutes:
-
Ladder air squat
-
Box jump over
- Amrap in five minutes:
- 5 overhead squat (pipe/empty bar)
- 10 V-up (alt. legs)
- 5 snatch balance (pipe/empty bar)
- 10 mountain climber
- rest three minutes
- Max squat snatch in five minutes
- (W: 40 kg, M: 60 kg)
- rest five minutes
- max burpees pull-up in five minutes
- rest five minutes
- run one mile
- (time cap 9 minutes)
-
E2MoM for 6 rounds:
-
6 barbell bent-over row
-
6 barbell front rack lunges
-
6 Burpees
-
On a 18-minutes clock, every
-
90 seconds complete:
-
2 wall climb
-
2 squat clean (70/47,5)
-
Add one rep of squat clean
-
Each interval.
-
If you can’t complete a prescribed
-
Set of reps continue as an Amrap
-
For remaining time
-
AMRAP in five minutes:
-
10 jumping lunges
-
10 Superman
-
10 tuck-crunch
-
Rest three minutes
-
For time:
-
300 double unders
-
Time cap: 7 minutes
-
Rest five minutes
-
On a 13-minutes clock
-
With a pair of dumbbells
-
Perform as many Sets as
-
possible Of unbroken reps of:
-
10 deadlift
-
7 hang-power clean
-
5 push-press
-
(W: 15 kg, M: 20 kg DBs)
- Six rounds for each movement:
- 1: 20” of handstand hold
- 20” rest
- 2: 20” ring support hold
- 20” rest
- 3: 20” front lever
- 20” rest
- rest 90” between sets
- rest five minutes
- Amrap in nine minutes:
- 1 power snatch (60/40)
- 6 chest-to bar pull-up
- rest three minutes:
- max h.r. push-up in three minutes
- Amrap in 10 minutes:
- 7 push-press
- 10 air squat
- 20 russian twist
- rest 30”
- For Time
- 100 Thrusters (50/35 kg)
- perform 5 Burpees every time you drop the
- barbell
- time cap: 20 minutes
-
Ten rounds for reps of:
-
20” max pull-up
-
40” rest
-
Rest three minutes
-
Emom 10 minutes
-
Every minute:
-
8 dip (ring or bar)
-
Max HBP hold
-
Rest five minutes
-
AMRAP in 8 minutes:
-
With a pair of dumbbells
-
4 hang-clean & jerk
-
8 box step-over
-
12 toes-to-dumbbells
-
(W: 15 kg, M: 20 kg DBs)