a)20-20-20-20 b) 3min DU/SU c)Backsquat 6-8 x 4 rest 90 sec. d)DB Shoulder Press 4-6 x 4 rest 90 sec. f)AMRAP 4 min. Situps g)Ring Dip Top Hold 30 sec. x 4 rest 1 min. h)20min. odd: 10 DU/30 SU+ 10 Pushups even: 10 Wallballs
Read morea)20-20-20-20 b)Wallball thunders 30sec.on/30sec.off x 4 c)Goblet RFESS 4-6/leg x 4 rest 60 sec./leg Tempo:50×0 d)DB shouler press alternating arms 4-6×4 rest 60 sec. e)Pullup top Hold 20sec. x 5 rest 1 min f)AMRAP Pullups supinated 3min. g)For time: 50 Wallballs 50 Situps 50 Deadlift BW 50 Pushups
Read morea)20-20-20-20 b)3 min DU/SU c)RFESS DD/KB 4-6 x 4 /leg rest 60sec/leg d)Push Press 5,4,3,2,1 rest 2min e)Knee Raises top Hold 30 sec.on/1min.off x 4 f)AMRAP 10 min. 50m Farmerwalk DB/KB 15 KB Swing 3min.Rest g)AMRAP 10 min. 10 Pullups/ring rows 10 Defizit Pushups 10 Frontsquats 40% BW
Read morea) 20-20-20-20 b) Banded Goodmornings 2 x 20 c) Banded Hip Twist 2×20/side d) Frontsquat 3-5 x 4 rest 90sec. e) Sitting DB Press 6-8 x 4 rest 90sec. f) 4 rounds Russian Twist x 12 V-ups 15 g) 5 Rounds 3min Time cap/round 10 x DB Box Walk over 10 x TTB 10 DB
Read morea) 20-20-20-20 b) Wallball Thunders 3x 30secon./30sec.off c) KB Overhead Walk 4x 45 sec.on/1min rest. d) DB Shoulder Press (bench) 6-8 x 4 /rest 90 sec. e) Ring Dip Top Hold 4 x 30sec. on/ 1min.rest f) 5 Rounds of: 3min. Timecap 20 Pushups 60 m Shuttle run remaining Time max. Wallballs 3min.rest
Read morea)20-20-20-20 b)Banded Goodmornings 2×20 c)Banded Hip Twist 2 x 20/side e)E2MOM 6 Deadlift 2-3 (heavy) f)E2MOM 6 Backsquat 1 1/4 x 4-6 g)AMRAP 4 min. Situps h)Pullups supinated 3-5 x 4 i)AMRAP 12 Farmerswalk DB/KB 50m 8 Inchworm Pushups 8 Slamball Shoulders
Read morea) 20-20-20-20 b) Banded Hip Twist 2 x20 /side c) Banded Good Mornings 2 x20 d) Russian Twist with Wallball 12 x 4 e) AMRAP 3 min. Situps f) RFESS DB/KB 4-6/side x 4 /rest 90sec./leg g) Reverse Bar Row 8-10 x 4 / @30×0 h) EMOM 3 / 8 x Ring Rows i) 4
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