4 x AMRAP in 5 minutes - Rest 2 minutes between stations A) 1 KB TGU (20/12kg) 5 Burpees B) 5 DB Hang Power Cleans (2 x 20/15kg) 10 Plank Jacks C) 5 Strict HSPU 10 Hollow Rocks D) 1 Rope Climb (sub 5 Pull-Ups) 10/8 Calories [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
“Carlos Lillo” For time: 40-30-20-10 KB Swings (32/24kg) Goblet Squats (32/24kg) Toes-to-Bar - Subs: 1) Russian Swings, Pendlay Rows, SDHP 2) Air Squats, Weighted Stepups (20/16”) 3) Russian Twists, Flutter Kicks (2 x reps), 400-300-200-100m Run [vc_gallery type="image_grid" images="24702" img_size="full" column_number="2"...
E2½ M x 5 A) 5 Strict Presses + optional 10 Abwheel Rollouts 150m B) 5 Push Presses + optional 10 Kick Sits 15 Back Extensions ...
0 – 5:00 75 Wall Balls (9/6kg) 5:00 – 15:00 AMRAP 10, 20, 30… Double Unders 1, 2, 3… Strict Pull-Ups 3, 6, 9… Power Cleans (50/35kg) 15:00 – 20:00 Rest 20:00 – 25:00 75 Situps 25:00 – 35:00 EMOM 1 Clean or 12/10 Calories [vc_gallery...
Partner WOD (you go, I go) For time: 4 x 200m Run each - relay style straight into 4 x 20 Pull-Ups 20 HSPU - share reps and partition as required straight into 2 x 40 RKBS (24/16kg) 40 Calories - 20 reps per person per round, no further partitioning [vc_row css_animation=""...
A) 3 Power Snatches + 2 Hang Power Snatches + 1 OHS 1-1-1-1-1-1-1-1 B) "Open 11.4" AMRAP in 10 minutes: 60 Bar-facing Burpees 30 OHS (55/40kg) 10 Muscle-Ups ...
E2½ M x 5 A) 10 DB Bench Presses + optional 20 Bicycles 30 Second Side Plank per side B) 10 Pendlay Rows + optional 20 Mountain Climbers 30 Alt Heel Taps (Crunches) ...
AMRAP all the way 0:00 - 4:00 36 Double Unders 6 LH KB Snatches (1 x 16/12kg) 6 KB Front Rack Lunges (16/12kg) 6 RH KB Snatches 6 KB Front Rack Lunges 4:00 - 8:00 12 Situps 8 Pushups 8:00 – 12:00 Continue first AMRAP 12:00 – 16:00 Calories 16:00 - 20:00 Continue...
E2½ M x 5 A) 5 Back Squats + optional 10 Toes-to-Bar 150m B) 5 Push Jerks + optional 10 C2B Pull-Ups 15 Box Jumps (24/20”) - approach today as a straight up strength day @80% for the lifts or add some conditioning and aim for 60-70% on the...
A) 21-15-9 reps for time: Calories Deadlifts (115kg/80kg) Medball Cleans (9/6kg) Pushups - 12 minute time cap B) Hang Clean 3RM ...
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