a1)20-20-20-20-20 a2)2x200m + Monkeybar b1)DB One arm Benchpress 3-5/arm x 4 rest 60 sec. b2)DB Lunges alternating 4-6/leg x 4 rest 60 sec. c1)EMOM 5 Reverse Row 6-8 rest 60 sec. c2)Pullup top Hold 10 sec /rest 1min x4 d1)Your Choice 🙂 17.4...
Read morea1)20-20-20-20 a2)400m run b1)4 rounds 30 sec. Plank 30sec. Rest 30.sec. L-sit 30 sec. Rest b2)EMOM 5 Ring Rows 5-7 b3)EMOM 5 3-5 Slamballs over Shoulder c1)Circle 20 min. Rowing 8 cal. Pacemaker ……..
Read morea1)20-20-20-20 b1)Goblet RFESS 4-6/leg x 4 rest 60sec. b2)Floor Sitting Shoulder Press 4-6 x 4 rest 2 min. c1)EMOM 7 / 1 Clean+ 2 Jerks c2)EMOM 7 / 3-5 Pullups d1)4 RFT 200m Slamball Carry 8 TTB 10 Deadlifts BW
Read morea1)20-20-20-20 b1)DB One Arm Bench Press 3-5/side x 4 rest 60sec. c1)EMOM 7 /10 KBS c2)EMOM 7 /10 Klappmesser d1)50 heavy Dealifts for Time – men 110% BW, women 100% BW every full minute perform 3 Slamball Frontsquats – set clock in...
Read morea1)20-20-20-20 b1)DB Shoulder Press 4-6 x 4 rest 90 sec. b2)DB Bend over Row 6-8/arm x 4 rest 60 sec/arm c1)EMOM 7 / 20 Situps c2)EMOM 7 / 5 Slammball Cleans d1)Running Clock TC: 3 min 500 m Row men/450 m Row Women 10 Wallballs 90sec.Rest 500 m...
Read morea1) 20-20-20-20 a2) DU/SU 3min. b1) Deadlift 2-3 x 4 @30×1 rest 2 min. b2) RFESS 4-6/leg x 4 rest 60sec. c1) Reverse row 6-10 x 4 @31×0 rest 90 sec. d1) 1000 m run 50 Wallballs 100 m KB overhead Walk 50 Situps 100 m Slamball Bearhug...
Read morea1)20-20-20-20 b1)KB Overhead Walk 30 sec. on/1min off. x 4 b2)Russian DB Step ups 4-6/leg x 4 rest 1 min. c1)Pull Up top Hold 15 sec. on / 60 sec. rest x 4 c2)EMOM 5 8 Ring Pushups d1) 15 Deadlifts 100/60kg 2 rounds of: 4 Rope climbs 10 Slamball...
Read morea1)20-20-20-20 b1)Segmented Deadlift 3-5 x 5 rest 2min. (3 stops) b2)DB one arm row 4-6 arm rest 60 sec. c1)EMOM 6 strict Pullups 3-5 c2)Handstand Hold 30 sec. + 5 Pushups rest 1 min x 4 d1)Running Clock 4 Thruster (empty bar) 4 KBS 10 Burpees...
Read morea1)20-20-20-20 b1)Frontsquat 3-5 x 5 rest 2 min b2)Strict Shoulder Press Barbell sitting 3-5 x 5 c1)Top Ring Hold 30sec. + 8 Pushups x 4, rest 1 min. c2)Wall Squat Hold 30 sec. + 8 Airsquats x 4, rest 1 min. d1)Running Clock 200m run 6 Ringrows 6...
Read morea1)20-20-20-20 a2)400m run b1)How to do ropeclimbs 10min. c1)10-8-6-4-2 Pullups DB Thruster 20/12.5kg c2)4 RFT 15 Wallballs (if not unbroken (rest/fail/drop), you have to start again from 0, NO CHEATING :)) 2 Ropeclimbs (if you fail 10...
Read morea1) 20-20-20-20 a2) 400m run b1) Frontsquat 2-3 EMOM 10 b2) Deadlift 4-5 EMOM 10 c1) Pullup top Hold 15 sec/rest 60 sec. x 4 c2) Handstand Hold 30sec on /30 sec. off x 4 d1) 5 rounds 100m Slamball Bear Hug Walk 15 Thruster with empty bar 2 Rope...
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