- Amrap in 6 minutes:
- 7 down-up
- 10 tuck crunch
- 12 superman
- Complete as many rounds as
- possible in 11 minutes of:
- 8 pull-up
- 8 mt one-arm overhead
- walking lunges, right arm
- (20/15 kg DB)
- 8 dumbbell devil press
- 8 mt one-arm overhead
- walking lunges, left arm
- rest five minutes, then:
- for time:
- ten-to-one ladder barbell rowing
- 5 power clean
- (W: 40 kg, M: 60 kg barbell)
- time cap: 11 minutes
- Back squat
- max reps bodyweight in
- nine minutes
- rest three minutes
- on a rower for nine minutes:
- 0:00 to 3:00: 45/30 calories
- 3.00 to 5.00: 30/20 calories
- 5.00 to 6.00: 15/10 calories
- rest three minutes:
- amrap in nine minutes:
- 10 burpees box-jump-over
- 15 medball sit-up (9/6 kg)
- Every seventy seconds for eight rounds
- deadlift (snatch grip)
- high-pull
- hang-high-pull
- power snatch
- hang-power snatch
- rest three minutes
- Amrap in nine minutes
- 3 clean & jerk (60/40)
- 50 mt shuttle sprint
- 20 air squat
- rest five minutes
- max thrusters in five minutes
- (W: 30 kg, M: 43 kg barbell)
-
Every minute for six rounds:
-
6 Sphynx push-up
-
12 swimmer kick
-
elbows plank for the rest of the minute
-
Four rounds for reps of:
-
15” max strict chest-to-bar pull-up
-
15” rest
-
15” max pull-up
-
15” rest
-
15” max chest-to bar pull-up
-
15” rest
-
15” max pull-up
-
75” rest
-
Rest three minutes
-
Four rounds for reps/max hold
-
Max strict handstand push-up in 30”
-
Rest 45”
-
Max three points handstand hold in 30”
-
Rest 75”
-
Cash-out:
-
Max L-sit in three minutes
-
(Perform 5 Burpees every time you
-
Loose position)
-
Five rounds for reps
-
One minute work/30” rest of:
-
5 walk the floor
-
7 medball clean (9/6)
-
Three rounds For time:
-
10 ground-to-overhead (50/35)
-
15 V-up
-
15 clean
-
20 tuck crunch
-
20 deadlift
-
30 sit-up
-
Time cap: 23 minutes
-
Bench press
-
Max reps in 7 minutes
-
(Use a body-weight barbell)
-
Rest five minutes
-
For time:
-
9 thruster (60/42,5)
-
12 burpees OTB
-
6 thruster
-
9 burpees OTB
-
3 thruster
-
6 burpees OTB
-
time cap: 7 minutes
-
rest five minutes:
-
AMRAP in Seven minutes:
-
10 renegade row (20/15 kg DBs)
-
15 American swing (24/16)
-
20 double unders
-
For time:
-
12 squat clean (60/40)
-
9 muscle-up
-
9 squat clean
-
6 muscle-up
-
6 squat clean
-
3 muscle-up
-
3 squat clean
-
Time cap: 9 minutes
-
Rest three minutes
-
On a 9-minutes clock:
-
0:00 to 3:00
-
21 deadlift (100/70)
-
30 one-legged squat (alt.)
-
3:00 to 6:00
-
15 deadlift (110/77,50)
-
20 one-legged squat
-
6:00 to 9:00
-
9 deadlift (120/85)
-
10 one-legged squat
-
rest five minutes
-
For time:
-
100 sit-up
-
(Time cap 5 minutes)
-
Every 90”
-
Power snatch:
-
1-1-1-1
-
Rest 90”
-
Hang-squat Snatch
-
2-2-2-2
-
Rest 90”
-
Snatch balance:
-
3-3-3-3
-
Rest five minutes:
-
AMRAP in 7 minutes:
-
6 dumbbell snatch (30/20 kg)
-
12 box jump (60/50 cm)
- Emom 15 minutes:
- 1: practice front scales
- 2: practice back scales
- 3: 3/4 man maker
- On a 17 minutes clock:
- run one kilometer
- then..
- 21/15/9 reps for time of:
- thruster 43/30
- burpees over the barbell
- then..
- run max distance prior to time cap.
- Four rounds for quality
- 20” hollow body pos. Hold
- 10” rest
- 20” overhead plate hold
- 10” rest
- 20” hands-on-plate plank
- 20” rest
- on a five-minutes clock:
- practice free handstand
- rest 90 seconds
- 50 handstand push-up
- time cap five minutes
- rest 90 seconds
- max pull-up in five minutes
- rest three minutes
- amrap in five minutes:
- squat clean-wall ball shot (12/9 kg)
- Push-press
- 3 – 3 – 3 – 3 – 3 - 3
- Complete as many rounds and reps
- as possible in 15 minutes of:
- 5 kettlebell snatch (L)
- 9 hand-release push-up
- 5 kettlebell snatch (R)
- 12 sit-up
- 5 kettlebell push-press (L)
- 15 air squat
- 5 kettlebell push-press (R)
- 18 superman
- 5 kettlebell american swing
-
AMRAP in 8 minutes
-
(With light weight)
-
Power snatch
-
Overhead squat
-
Sots press
-
Snatch balance
-
Squat snatch
-
15 sit-up
-
Five rounds for time of:
-
10 front squat
-
15 deadlift
-
200 meters run
-
rest two minutes
-
(W: 40 kg, M: 60 kg barbell)
-
Time cap: 23 minutes