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MAX reps in six minutes
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for each movement of:
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Australian pull-up
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Strict shoulder press
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One leg kettlebell
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Box step-up
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Rest 90 seconds between sets
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5 rounds for time of:
-
20 hr push-up
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10 Dumbbell snatch
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(Alt. Arms)
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10 one arm DB
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overhead Lunges
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(Switch after five reps)
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Time cap: 9 minutes
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(W: 15 kg, M: 22,5 kg DB)
- Five rounds for max hold
- 20” handstand hold
- rest 20”
- 20” bar kipping (holding hbp)
- rest 20”
- 20” of V-sit
- rest 20”
- rest five minutes
- Complete as many rounds and reps
- as possible in 20 minutes of:
- 5 dumbbell burpees
- 5 dumbbell hang clean & jerk
- 5 dumbbell front squat
- 10 toes to bar
- (W: 15 kg, M: 22,5 kg DBs)
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Bench press:
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5-5-5-5-5
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Rest three minutes
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AMRAP in 12 minutes of:
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1 squat clean (70/47,5)
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5 strict pull-up
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1 squat clean
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5 strict handstand push-up
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Rest five minutes:
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Using the 20” work + 10” rest pattern
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eight rounds for max reps of:
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Odd: burpees
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Even: American swing (24/16 kg)
- Emom 18 minutes:
- 1: 12 ghd sit-up
- 2: 12 supine hip extension
- 3: 5 bar muscle-up
- For time:
- 30 deadlift (60/85 kg)
- Row 30 calories
- 30 overhead squat (30/43 kg)
- time cap: 7 minutes
- Every 90 seconds for 12 rounds
- complex for load
- 1 squat snatch
- 1 overhead squat
- 1 snatch balance
- start @ 50% of 1RM squat snatch
- adding weight until you can maintain
- a clean execution technique
- rest five minutes
- amrap in 15 minutes of:
- 200 meters run
- 12 toes to bar
- 200 meters run
- 15 wall ball shot (6/9 kg medball)
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Thruster
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5 - 5 - 5 - 5 - 5
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Rest three minutes
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Max reps of squat clean*
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In five minutes
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*use max thruster load
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Rest five minutes
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AMRAP in 9 minutes
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5 chest-to-bar pull-up
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10 burpees
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Emom 12 minutes:
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Odd: 200 mt run
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Even: 30 double under
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Rest five minutes
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Following the pattern of 2-4-6-8, etc. reps,
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complete as many reps as possible in 7
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minutes of:
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deadlift (100/70 kg)
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handstand push-up
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Rest 5 minutes
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following the pattern of 2-4-6-8, etc. reps,
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complete as many reps as possible in 7
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minutes of:
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power clean (70/47,5 kg)
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One-legged squat
- EMOM 16 minutes:
- with a kettlebell
- 1: 10 clean & press (R)
- 4: 12 one-arm overhead lunges (L)
- 2: 10 clean & press (L)
- 3: 12 one-arm overhead lunges (R)
- 6 rounds for time of:
- 1 wall climb
- 12 toes-to-bar
- 1 wall climb
- 9 dumbbell squat clean
- (W: 15 kg, M: 22,5 kg DBs)
- time cap: 15 minutes
- 4 rounds for each movement,
- 30 seconds work, 60 seconds rest:
- strict pull-up
- dumbbell bench press
- barbell bent-over row
- rest three minutes between movements
- 21/15/9 reps for time:
- sumo deadlift high-pull
- push-press
- (W: 30 kg, M: 43 kg barbell)
- time cap: 8 minutes
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Back squat:
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5 - 5 - 5 - 5 - 5
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Complete as many rounds
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And reps as possible in
-
20 minutes of:
-
10 Snatch (40/25)
-
15 kettlebell American swing
-
(16/24 kg kettlebell)
-
20 box jump (50/60 cm box)
- Every 150 seconds for eight rounds
- perform a complex for load from the rack:
- front squat
- push-jerk
- split-jerk
- score is highest load used
- four rounds for time of:
- 100 meters sprint
- 6 push-press
- 12 power clean
- 18 deadlift
- 24 sit-up
- (W: 35 kg, M: 50 kg barbell)
- time cap: 13 minutes
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Warm-up: AMRAP in 8 minutes of:
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20 mountain climb
-
10 sit-up
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15 back extension
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10 thruster w. Empty bar
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Perform 5 sets of unbroken reps
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Of thrusters:
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15/12/9/6/3 reps
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Time cap: 9 minutes
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Rx: W:30 kg, M:43 kg barbell
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Rest five minutes
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AMRAP in 9 minutes of:
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Kettlebell complex
-
perform a turkish get-up from the supine
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position. when standing, perform an overhead
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squat and snatch before returning to the
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supine position. repeat alternating hands after
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each complex
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score is number of complex completed
- W: 16 kg, M:24 kg kettlebell