For time: 10 x 10 Calories 5 Burpee Box Jumps (24/20”) straight into 10 x 10 KB Swings (24/16kg) 5 Strict HSPU (sub Pike Press, DB or KB Strict Press) ...
A) 1. E3M x 4 4 Snatches 3 Snatches 2 Snatches 2. E2M x 5 Snatch Pull + Snatch High Pull + Hang Power Snatch + OHS 3. E2M x 5 Snatch Pull + Snatch 4. EMOM x 5 2 Deficit Snatch Deadlifts B ) 10/5, 9/5, 8/5….1/5 OHS / DB...
E3M x 12 rounds 2 minutes work, 1 minute rest each round Rounds 1, 4, 7, 10 AMRAP 40 Double Unders 4 TGUs (20/12kg) Rounds 2, 5, 8, 11 AMRAP 12/10 Calories 8 Toes-to-Bar Rounds 3, 6, 9, 12 AMRAP 12 Alt DB Snatches (20/15kg) 8 Burpees over the dumbbell - pick...
A) Deadlift 1, 3, or 5 RM or 10 x 5 Abwheel Rollouts 10 Russian Twists B ) AMRAP in 20 minutes: 200m Run 10 Deadlifts (60/40kg) 10 Situps 10 C2B Pull-Ups ...
A) “Fight Gone Bad” - 5 stations - 1 minute per station - 1 minute rest between rounds 3 rounds for total reps: Wall Ball (9/6kg) SDHP (35/25kg) Box Jumps (20”) Push Press (35/25kg) Row (Calories) B ) Accessory 3 x 10 Good Mornings 10 Dips [vc_gallery...
“Rezk” For time: 800m Run 21 Thrusters (45/30kg) 21 Pushups 21 Box Jumps (24/20”) 600m Run 15 Thrusters (45/30kg) 15 Pushups 15 Box Jumps (24/20”) 400m Run 9 Thrusters (45/30kg) 9 Pushups 9 Box Jumps (24/20”) 200m Run ...
A) E2M x 5 2 Deadlifts @ 92.5% B ) REMOM x 5 rounds 1 Strict Press @ 85 - 90% + 10 Box Stepovers (24/20”) 1 Strict Press + 20 Situps 1 Strict Press + 10 Second Squat Hold [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
A) On a 35 minute clock: 1. EMOM x 10 Minutes 1 - 5: 3 Muscle-Snatches + 3 Snatch Balances Minutes 6 - 10: 2 Muscle-Snatches + 2 Snatch Balances 2. EMOM x 10 1 Power Snatch + Snatch 3. E2M x 5 1 Snatch...
AMRAP A) 0:00 – 12:00 12 SDHP (35/25kg) 12 Wall Balls (9/6kg) 12 Toes-to-Bar B ) 17:00 – 29:00 12 Calories 12 Alt DB Snatches (1 x 20/15kg) 12 Weighted Stepups (20/15kg) ...
2 rft: 1000m 30 KB Drags (L+R = 2) 30 Dips 30 Weighted Lunges (24/16kg) 30 Pushups 30 KB Swings (24/16kg) ...
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