- five rounds for quality of:
- 30s: handstand shoulder touch
- 30s rest
- 30s: practice front lever
- 30s rest
- rest three minutes
- five rounds for quality of:
- 30s double unders
- 30s rest
- 30s practice frog/elephant stand
- 30s rest
- rest three minutes:
- on a eight-minutes clock perform:
- 21-15-9
- one-legged squat
- push-up
- then..
- max power snatch (35/25 kg)
- E2MOM x 9 rounds
- complex for load:
- deadlift
- power clean
- hang-power clean
- hang-squat clean
- thruster
- For time:
- 12 deadlift**
- 27 burpees o.t.b.
- 9 deadlift
- 21 burpees o.t.b.
- 6 deadlift
- 15 burpees o.t.b.
- 3 deadlift
- 9 burpees o.t.b.
- **W: BW, M: 1,5 BW
- time cap: 11 minutes
- EMOM 15 minutes:
- 1: 8 strict handstand push-up
- 2: 12 ring row
- 3: 15 goblet squat
- AMRAP in 17 minutes:
- 10 dumbbell squat snatch (alt. Arms)
- 15 box jump-over (60/50 cm)
- 20 V-up
- Amrap in five minutes:
- 10 air squat
- 15 mt shuttle sprint
- 20 jumpin jack
- Ten rounds for max effort:
- 15 seconds sprint
- 75 seconds rest between rounds
- five rounds for time:
- 10 overhead (walking) lunges (50/35)
- 20 sit-up
- 20 superman
- (time cap 15 minutes)
- Five Rounds for quality of:
- 30” plio box jump
- 15” rest
- 30” max L-sit on dumbbells
- 30” rest
- 21-15-9 reps for time:
- ring dip
- toes to bar
- (time cap 7 minutes)
- rest five minutes
- 21/15/9 reps for time:
- american swing (24/16 kg)
- dumbbell push-press (20/15 kg Dbs)
- (time cap 7 minutes)
-
AMRAP in 7 minutes:
-
(With empty bar/light weight)
-
5 front squat
-
5 back squat
-
5 overhead squat
-
20 mountain climber
-
Rest three minutes
-
AMRAP in 9 minutes:
-
9 deadlift (60/40)
-
6 clean
-
3 push-jerk
-
Rest three minutes
-
AMRAP in 9 minutes:
-
15 push-up
-
12 medball sit-up (12/9)
-
Four rounds for quality:
20” push-up to pike
10” rest
20” supine hip extension
10” rest
20” superman
20” rest
A: six rounds of
Max chest-tp-bar pull-up in 30”
Rest 70”
Rest three minutes
B: on a rower, six rounds of:
24/18 calories every 100”
Rest three minutes
MAX burpees in three minutes
- SQUAT CLEAN:
- 3 – 3 – 3 – 3 – 3 – 3
- (every 120”)
- rest three minutes
- six rounds for quality:
- 40” dumbbell snatch balance (alt)
- 20” rest
- rest five minutes:
- on a six minutes clock:
- max reps of squat snatch
- (reference weight: 70% 1RM)
-
Emom 18 minutes
-
1: 10 handstand push-up
-
2: 10 one-legged squat (alt.)
-
3: 3 dumbbell split-jerk (for load)
-
For reps:
-
0.00 to 2.00:
-
21 sumo deadlift high-pull (43/30)
-
Max wall ball shot (9/6 kg)
-
2.00 to 4.00:
-
18 sumo deadlift high-pull
-
MAX wall ball shot
-
4.00 to 6.00
-
15 sumo deadlift high-pull
-
MAX wall ball shot
-
6.00 to 8.00
-
12 sumo deadlift high-pull
-
MAX wall ball shot
-
8.00 to 10.00
-
9 sumo deadlift high-pull
-
MAX wall ball shot
-
10.00 to 12.00
-
6 sumo deadlift high-pull
-
MAX wall ball shot
-
Score is total number of wall ball shots
-
Six rounds for reps
-
20” work / 10” rest of:
-
Box jump (60/50)
-
Push-press (empty bar)
-
Mountain climb
-
Rest 40” between sets
-
Every three minutes
-
For six rounds perform:
-
200 meters run
-
3 thruster (60/40)
-
12 pull-up
- Five rounds of practice:
- 20 seconds overhead plate hold
- rest 20 seconds
- 20 seconds hollow body pos.
- Rest 20 seconds
- 20 seconds max handstand hold
- rest 20 seconds
- 5 rounds for time of:
- 3 clean (75/50 kg)
- 20 burpees
- 12 kettlebell snatch (6 each arm)
- Rest 90 seconds between rounds
- time cap 21 minutes
-
Shoulder press
-
5-5-5-5-5
-
Rest three minutes
-
AMRAP in five minutes
-
(With 1,3 x shoulder press)**
-
Clean and jerk
-
Rest five minutes
-
AMRAP in 8 minutes
-
8 deadlift**
-
12 renegade row
-
(20/15 kg DBs)