A.
3 sets of :
– 20’s Hollow Rock Hold
– 10 DB(2) Row
– 8 Single Arm DB(1) Press w/ Lunge Position (Each)
– 6 Box Jumps & Step Down
– 4 Strict Pull ups
B.
Skill / Practice
– Chest to bar / DB Push Press
C.
Amrap 10 minutes
– 6 Chest to bar
– 9 DB Push Press 50/35lb
– 12 Box Jumps 24/20inch
A.
Active Recovery
– SMR / Stretches
B.
4 rounds (For Quality)
– 10 KB(1) Hammer Curls
– 5/5 Split Stance Single Arm KB Deadlift
– 20 Banded Face Pull
– 10/10 KB Side Bends
– 20’s KB Overhead Hold (Bottom up)
A.
3 sets of :
– 20’s Hollow Rock or Tuck up Hold
– 9 Arch Rock
– 18 Russian Twist w/ WB
– 6 Kang Squat
B.
Skill / Practice
– Toes to bar / Wallball
C.
Amrap 12 minutes
– 21/15 Cal Row
– 15 Wallball 20/14lb
– 9 Toes to bar
A.
Emom 9 minutes
1 min, 30~50 Double Unders or Single Unders
2 min, 12 Thruster (Empty Barbell)
3 min, 6~9 Strict Pull ups (Quality)
B.
Skill / Practice
– Deadlift / Hang Power Clean
C.
Amrap 9 minutes
– 9 Deadlift 155/105lb
– 7 Hang Power Clean 155/105lb
– 5 Burpees
A.
Emom 9 minutes
1 min, 45’s Row
2 min, 12 Cossack Squat
3 min, 12 Kettlebell Gorilla Rows
B.
Skill / Practice
– Kettlebell Swings
C.
Amrap 12 minutes
– Row 12/9 Cal
– 12 Kettlebell Swings 24/16kg
– 12 Push up
For time of :
21 – 15 – 9 – 15 – 21
– Kettlebell Swings 24/16kg
– Box Jump Overs 24/20inch
“16.3”
Amrap 7 minutes
– 10 Power Snatch 75/55lb
– 3 Bar Muscle ups
A.
Active Recovery
B. (Skill)
– Deadlift
C.
Deadlift
2 – 2 – 2 – 2 – 2 – 2 – 2
Tabata Row
Rest 1 minute
Tabata Wallball 20/14lb
Rest 1 minute
Tabata Pull ups
* Tabata ( 8 rounds of 20’s On / 10’s Off )
7 rounds
( 1 min On / 1 min Off )
– 15 Squats
– Max Power Clean 115/75lb
10 rounds for time of :
– 20’s Hollow Rock hold
– 10 Hand-Release Push ups
– 10 Box Jumps 30/24inch
For time of :
– 30 Box Jumps 24/20inch
– 30 Wallball 20/14lb
– 30 Burpees
– 30 Wallball 20/14lb
– 30 Box Jumps 24/20inch
For time of :
21 – 15 – 9
– DB(2) Push Press 50/35lb
– Pull ups
* Time Cap 7 minutes
A.
Active Recovery
B. (Skill)
– Snatch Balance + Overhead Squat
C.
Overhead Squat
– Find 3RM
Amrap 16 minutes
– 12 Squats
– 8 Hand-Release Push ups
– 4 KB Snatch (Each) 24/16kg
[ Team of 2 ]
For time of :
– Row 2,000m
– 100 Burpee Over the Rower
– Row 2,000m
[ Team of 2 ]
Amrap 20 minutes
– 50 DB(2) Deadlift 50/35lb
– 50 Handstand Push ups
– 50 DB(2) Front Rack Lunges 50/35lb
– 50 Cal Row
4 Rounds for time of :
– 24 Wallball 20/14lb
– 12 Power Snatch 95/65lb
A.
Active Recovery
B. (Skill)
– Push Press & Push Jerk
C.
Find Heavy set of :
– 2 Push Press + 3 Push Jerk
Amrap 20 minutes
– Row 500/400m
– 9 L-Pull ups
– 15 Hip Extensions (GHD)
A.
Hang Power Clean
– Find 3RM
B.
For time of :
10-9-8-7-6 … 1 reps
– Hang Power Clean 135/95lb
1-2-3-4-5 … 10 reps
– Burpees
Amrap 10 minutes
– 5 Box Jumps 30/24inch
– 10 Toes to bar
– 15 Squats
Amrap 10 minutes
– 10 Medicine Ball Clean 20/14lb
– 20 Push ups
– 30 Double Unders
For time of :
– Row 1,000m
– 50 DB Snatch 50/35lb
– 30 Pull ups
“Annie”
For time of :
50 – 40 – 30 – 20 – 10
– Double Unders
– Sit ups
Amrap 7 minutes
1-2-3-4-5 … reps
– Power Clean 155/105lb
2-4-6-8-10 … reps
– Walking Lunges
[ Team of 2 ]
Amrap 16 minutes
– 6 DB(2) Thruster 50/35lb
– 9 Toes to bar
– 24 Double Unders
* Alternating rounds
For time of :
5 – 7 – 9 – 11 – 13 – 15 reps
– Kettlebell Swings 24/16kg
– Burpee Box Jump Overs 24/20inch
For time of :
30 – 24 – 18 – 12
– Cal Row
– DB Snatch 50/35lb
Amrap 12 minutes
– 9 Toes to bar
– 12 KB Snatch 24/16kg ( 6 Each)
– 15 Box Jumps 24/20inch
