Amrap 7 minutes
1-2-3-4-5 … reps,
– Muscle ups
* 5 Deadlift 225/155lb between rounds
Amrap 7 minutes
1-2-3-4-5 … reps,
– Muscle ups
* 5 Deadlift 225/155lb between rounds
< Clean & Jerk >
6 Sets of :
– 3 Clean Pull
+ 2 Hang Clean
+ 1 Shoulder to Overhead
* Load : 65% ~
* Based on Clean & Jerk 1RM
Amrap 9 minutes
3 rounds
– 18 Wallball 20/14lb
– 12 Toes to bar
– 6 Burpee to Targer
Remaining Time
– Max Cal Row
< Snatch >
6 sets of :
– 2 Snatch Pull
+ Power Snatch + 1 Hang Snatch
* Load : 65% ~
* Based on Snatch 1RM
“Tabata Something Else”
32 rounds
(20’s On / 10’s Off)
– Pull ups (8 rounds)
– Push ups (8 rounds)
– Sit ups (8 rounds)
– Squats (8 rounds)
* Record : Total reps
A.
Back Squat 1RM
B.
For time of :
– Run 400m
– 40 Back Squat 95/65lb
– Run 400m
Amrap 12 minutes
– 6 Bar Muscle ups
– 18 DB Snatch 50/35lb
– 12 Toes to bar
– 6 SA Devil Press 50/35lb
A.
3 sets of :
– 20’s Full Plank Hold
– 9 Russian Kettlebell Swings
– 6 Shoulder Press
– 3 Negative Pull ups
B.
6 Sets of :
– Power Clean + Hang Clean
+ Front Squat + Shoulder to Overhead
* Load : 65% ~
* Based on Clean & Jerk 1RM
For time of :
– 30 Box Jumps 24/20inch
– 30 Kettlebell Swings 24/16kg
– 60 steps, Lunge
– 30 Kettlebell Swings 24/16kg
– 30 Box Jumps 24/20inch
A.
3 sets of :
– 20’s Hollow Rock Hold
– 15’s Handstand Hold
– 9 Barbell Row
– 6 Squats
– 3 Muscle Snatch
B.
6 sets of :
– Power Snatch + 2 Hang Snatch
* Load : 65% ~
* Based on Snatch 1RM
Amrap 10 minutes
– 10 Strict Handstand Push ups
– 20 Pulls on the Rower
* Record : Total Cal
A.
5 sets of :
– 7 Bench Press, Climbing
B.
3 sets of :
– 10 Supinated Grip Bent Over Barbell Row
– 20’s Full Plank Hold
– Max Kipping Pull ups
7 sets of :
– Clean & Jerk
# Sets 1~2, 3 reps @ 75%
# Sets 3~4, 2 reps @ 80%
# sets 5~7, 1 reps @ 85+
* Based on C&J 1RM
A.
One set of :
– 1 Deadlift @ 90%
and then,
5 sets of :
– 3 Deadlift @ 75%
* Rest 1:30 between sets
B.
3 sets of :
– 10 Strict Pull ups
– 30’s Hollow Rock Hold
– 15 DB Front Raises
* Rest as needed between sets
Clean & Jerk
Find 1RM
A.
5 sets of :
– 3 Pause(3’s) Back Squat
* Load : 60 / 65 / 70(3)
* Based on BS 1RM
B.
Emom 12 minutes
1 min, 40’s Elbow Plank w/ One foot off (20’s Each)
2 min, 20’s Hollow Rock Hold + 20’s Superman Hold
3 min, Rest
A.
5 sets of :
– 3 Power Snatch
* Load : 70% ~
B.
3 sets of :
– 8 Single Arm DB Row (Each)
– 30’s Handstand Hold
– Max Barbell Bicep Curls 45/35lb
* Rest 2 minutes between sets
A.
5 sets of :
– 5 Deadlift
* Load : 60 / 65(2) / 70(2)
* Based on 1RM
or
무게 올리면서
B.
3 sets of :
– 20’s Handstand Hold
– 15 DB Front Raises
– 10 Feet Elevated Ring Row
* Rest as needed between sets
A.
Find Heavy set of :
– 10 Push Press
* From Ground
B.
3sets of :
– 20’s Hollow Rock Hold
– 5/5 Single Arm Turkish Sit ups
– Max Push ups
* Rest 2 minutes between sets
Snatch
Find 1RM
A.
5 sets of :
– Power Clean
+ Hang Power Clean
+ 3 Front Squat, Climbing
B.
Emom 10 minutes
Odd min, 10 DB Press
Even min, 12 Double DB Bicep Curls
A.
5 sets of :
– 3 Tempo Back Squat
* Tempo : 3’s Down / 2’s Pause / 1’s Up
* Load : 60 / 65 / 70(3)
* Based on BS 1RM
B.
3 sets of :
– 30’s Hollow Rock Hold
– 20’s Handstand Hold
– 30’s Max Russian Twist
* Rest no more than 2 minutes
A.
5 sets of :
– 2 Muscle Snatch, Climbing
B.
3 sets of :
– 10 Strict Chin ups
– 30’s V ups
– 15 DB Shoulder Lateral Raises
* Rest as needed between sets
Amrap 15 minutes
– Row 20/15 Cal
– 10 DB Snatch 70/50lb
For time of :
– 40 Wallball 20/14lb
– 30 Pull ups
– 30 Wallball 20/14lb
– 20 Chest to bar
– 20 Wallball 20/14lb
– 10 Bar Muscle ups
* Accessories *
4 sets
– 12 DB Bent Over Row
– 10 DB Bicep Hammer Curls
* Rest 1:30 between sets
* Conditioning *
“Annie”
For time of :
50-40-30-20-10 reps,
– Double Unders
– Sit ups
For time of :
– Run 400m
– 15 Power Snatch 135/95lb
– Run 400m
– 15 Clean & Jerk 135/95lb
– Run 400m
* Run 400m = 30 Burpee Over the Bar
[ Team of 2 ]
Amrap 15 minutes
– 12/9 Cal Row
– 6 Burpee Pull ups
* Alternating rounds
[ Team of 2 ]
For time of :
– 50 Handstand Push ups
– 50 Toes to bar
– 50 Devil Press 50/35lb
– 50 Toes to bar
– 50 Handstand Push ups
