a1)20-20-20-20 b1)DB Lunges 4-6/leg x 4 rest 60sec. b2)DB Shoulder Press 4-6 x 4 /rest 60 sec. c1)EMOM 7 3-5 Strict Pullups c2)EMOM 7 6-10 Ring Pushups d1)10 min. practise 17.2 CMAR d2)17.2 CMAR 7 min AMRAP 100 Single Unders 50 Barfacing Burpees over Bar then AMRAP Frontsquats
Read morea1)20-20-20-20 b1)DB one arm bench press 4-6/arm x 4 b2)EMOM 7 / 5 Frontsquat 60 % 1RM c2)Reverse Row 6-8 x 4 rest 1 min c2)10 min practise toes to rings, ring pullups, G2OH d1)17.1 CMAR 4 min 3 round 10 G2OH 30/20kg 5 TTR 4 min 3 round 12 G2OH 30/20kg 6 TTR 4
Read morea1)20-20-20-20 b1)Barbell Bend over Row 4-6 x 4 rest 2 min b2)Shoulderpress floor 4-6 x 4 rest 90 sec. c1)GHD 15 Situps x 4 c2)Bar Dips 6-8 x 4 d1)30 Frontsquat 50kg/35kg / every time you stop/fail/rest 5 Boxjumps d2)10 MIN. Amrap 5 strict Pullups 5 TTB 5 Deadlift BW
Read morea1)20-20-20-20 a2)400 m run b1)EMOM 7 / 7-10 Kneeraises b2)AMRAP 3 min./ pullups c1)5 RFT 350 m row 15 Wallballs (if you drop/stop/fail 200m run) 15 Pushups
Read morea1)20-20-20-20 b1)EMOM 5 / 3-5 Frontsquats b2)EMOM 5 / 5-7 TTB b3)Ring Pushups AMRAP in 3 Minutes c1)AMRAP / 12 Min. TC – NO EXCUSES !!!! 4 Thruster 40/30kg 20 DU (no single unders, if no DU, then 15 Burpees) 6 Thruster 40/30kg 20 DU 8 Thruster 40/30kg 20 DU 10 Thruster 40/30kg 20 DU
Read morea1)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 (Scaled Version) AMRAP 13min. 55 deadlifts /60kg,42.5kg 55 wall-ball shots, 9/6kg 55-calorie
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 ……..
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