- On a 16 minutes running
- Clock perform sets for quality of:
- 10 handstand shoulder touch
- 12 hanging leg raise
- 1 set max strict handstand push-up
- Rest 60 seconds
- Tabata push-up
- Rest 1 minute
- Tabata single-leg squat
- Rest 1 minute
- Tabata bent knees bar hold
- Rest 1 minute
- Tabata jumping lunge
- Amrap in 6 minutes:
- 5 squat jump
- 7 pike tp push-up
- 10 sit-up
- Ten 90-seconds rounds of:
- Clean & Jerk
- 1 rep for load
- Complete as many rounds as possible in 13 minutes of:
- 5 thruster
- 7 hang power clean
- 10 sumo deadlift high pull
- (M: 43 kg, W: 30 kg)
-
EMOM 12 minutes:
-
Odd: 10 front squat (50/35)
-
Even: 12 pull-up
-
For time:
-
(Partitioned anyway)
-
50 ground to overhead
-
(43/30)**
-
50 box jump (60/50 cm)
-
50 barbell lunges**
-
50 toes to bar
-
50 kettlebell Snatch (24/16)
-
Time cap: 20 minutes
- Five rounds of:
- E2MOM perform:
- Odd: 200 mt run
- Even: 12 BW deadlift
- For time:
- 21 American swing (24/16 kg)
- 21 GHD sit-up
- 1 rope climb
- 15 American swing (24/16 kg)
- 15 GHD sit-up
- 2 rope climb
- 9 American swing (24/16 kg)
- 9 GHD sit-up
- 3 rope climb
- (CT: 11 minutes)
-
Twelve rounds for quality:
-
30 seconds of double unders
-
30 seconds fitball plank
-
rest 30 seconds
-
For time, rounds & reps:
-
Five minutes of rowing
-
Rest two minutes
-
AMRAP in five minutes
-
5 body weight bench press
-
12 medball clean (9/6 kg)
-
Rest two minutes
-
10-8-6-4-2 reps for time of:
-
Pull-up
-
Burpees
-
Time cap 5 minutes
-
Four Rounds for reps:
-
Minute one: 10 ring Kipping pull-down + max three points handstand hold
-
Rest 30 seconds
-
Minute two: parallettes inversions
-
Rest 30 seconds
-
Minute three: free handstand hold
-
Rest 30 seconds
-
For time:
-
7 thruster (60/40)
-
7 push-jerk
-
7 clean
-
30 box jump
-
5 thruster (60/40)
-
5 push-jerk
-
5 clean
-
30 box jump
-
3 thruster (60/40)
-
3 push-jerk
-
3 clean
-
30 box jump
-
Ct: 13 minutes
-
EMOM 16 minutes
-
(Repeat twice)
-
1 20 mt beat walk
-
2 12 toes to bar
-
3 10 mt crab walk
-
4 12 Burpees
-
5 20 mt ape walk
-
6 12 toes to bar
-
7 10 mt duck walk
-
8 12 burpees
-
Rest three minutes
-
AMRAP in 16 minutes:
-
5 strict pull-up
-
10 sit-up to stand up
-
15 push-up
-
AMRAP in 7 minutes:
-
12 plate oh walking lunges (20/15 kg plate)
-
20 alternated V-up
-
Emom 12 minutes: complex
-
1 power snatch
-
1 Hang-power Snatch
-
3 Overhead squat
-
For time:
-
50 wall ball shots (9/6 kg)
-
20 dumbbell Snatch (22,5/15 kg)
-
40 wall ball shots
-
20 dumbbell Snatch
-
30 wall ball shots
-
20 dumbbell Snatch
-
20 wall ball shots
-
20 dumbbell Snatch
-
10 wall ball shots
-
20 dumbbell Snatch
-
Ct: 15 minutes
- Five rounds for quality
- every two minutes perform:
- 12 fitball pike
- 12 ghd back fly
- Max L-sit hold
- Rest 30 seconds
- Between rounds
- In team of two
- Two rounds for reps
- Minute 1
- A: air bike°°, B: handstand hold
- Minute 2:
- A: handstand hold, B: air bike°°
- Minute 3:
- A: box jump over°°, B: bar hang
- Minute 4:
- A: bar hang, B: box jump over°°
- Minute 5
- A: shuttle sprint°°, B: elbows plank
- Minute 6
- A:elb. Plank, B: shuttle sprint°°
- Minute 7:
- A thruster°°, B: squat hold
- Minute 8:
- A: squat hold, B: thruster*°°
- Empty bar (20/15 kg)
- °°must stop every time
- Partner lose position
-
Emom 18 minutes
-
1: 15/12 calories row
-
2: 12 pull-up (or kip and arm pull)
-
3: 15 kettlebell American swing (24/16)
-
For time:
-
50 burpees
-
Then, ten rounds of:
-
10 handstand push-up
-
10 one-legged squat (alt.)
-
Then,
-
50 burpees
-
Ct: 20 minutes
-
Every 90 seconds for 10 rounds, complete:
-
Odd: 1 wall climb
-
10 hollow rocks
-
15 back extension
-
Even: practice handstand walk
-
Complete as many rounds as possible in 16 minutes of:
-
Squat snatch ladder (50/35 kg)
-
5 Dumbbell devil press (20/15 kg dbs)