A) Weightlifting Or B) 1. For time: 15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts 2. Bench Press 8 x 6 ...
A) 0 – 12:00 AMRAP 10 Thrusters (45/30kg) 10 Box Jumpovers (24/20”) 40 Double Unders B) 16:00 - 28:00 AMRAP 10 Pendlay Rows (45/30kg) 10 Pushups 40 Double Unders ...
A) 10 rft: 5 Burpee Box Jumps (24/20”) 10 KB Swings (24/16kg) 10 Pull-Ups B) Strict Press 5-4-3-2-1-2-3-4-5 ...
A) Starting at 40% of your Snatch 1RM, 15 minutes to find your max load for the complex: Snatch Pull + Power Snatch + Hang Snatch B) EMOM x 12 3 Back Squats [vc_gallery type="image_grid" images="29641" img_size="full" column_number="2" grayscale="no"...
A) Open 12.1 AMRAP in 7 minutes: Burpees (6” target) Scaling EMOM x 7: 45 sec Burpees Buy in each minute with 7 Situps/Strict Leg Raises B) Rotating EMOM x 5 10 Push Presses 10 Box Stepovers 10 Alt DB Snatches 10 Bent-over Rows [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
E6M x 5 20 Calories (mix of machines) 6-10 Strict Ring dips (sub 15 Banded Tricep Ext) 6-10 Strict Pull-ups 4 TGU or Deadball OTS 10 Wtd Cossacks 6 Abwheel Rollouts ...
A) Weightlifting OR B) Partner or solo AMRAP in 35 minutes: 400m Run (500m Row) 200 Double Unders (sub 80 Mtn Climbers) 100 Russian Twists (12/8kg KB) 80 KB Swings (24/16kg) 60 KB Lunges (24/16kg) 40 Pushups 20 Kick Sits 10 Muscle-ups (sub Devils Presses) 1 minute Wall Sit Scaling: - halve the...
A) Alt EMOM x 16mins: 5 Front Squats (from the ground) 8-12 DB Bench Presses Or 6-10 HSPU B) Alt EMOM x 16mins: 8 Burpees (6”) - Add 1 rep per round 10-16 KB Drags [vc_gallery type="image_grid" images="29620" img_size="full" column_number="2"...
AMRAP A) 0 – 10:00 10 DB Deadlifts 10 DB Bicep Curls 10 DB Strict Presses 10 Calories B) 13:00 – 23:00 5 Wall Walks 10 Ring Dips 15 Situps (^Toes-to-Bar) 20 Lunges 25 Plank Jacks C) 26:00 – 30:00 10 Hang Power Cleans (50/35kg) 30 Second Plank [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
A) E90S x 8 4 Snatches B) ‘Helen’ 3 RFT: 400m run 21 KB swings 12 Pullups ...
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