Blog

A. For time:

 

10-8-6-4-2

 

OA KB Thrusters 16/12kg L

 

Between each set of Thrusters perform a 20m OA KB Waiters Walk 16/12kg L

 

-then, no rest-

 

 

B. 3 Sets of:

 

8-12 Strict HSPU

8-12 Strict Pull-Ups/Inverted Rows

 

Rest as needed.

 

C. Barbell Front Squats

 

5-3-3-1-1-1

 

„Daniel“, for time:

 

50 Pull-Ups

400m Run

21 Thrusters 40/30kg

800m Run

21 Thrusters 40/30kg

400m Run

50 Pull-Ups

Teams of 3, for time, as a relay:

 

9x20m Reverse Sled Drag(3x20m each)

90 SB Clean 2/3 BW(total, only one working, switch whenever needed)

1 Mile Run(all together)

90 DB Bench Press 2x30/20kg(total, only one working, switch whenever needed)

9x40m Farmers Carry(3x40m each)

„Forrest“, 3 Rounds for time of:

 

20 L-Sit Pull-Ups

30 TTB

40 Burpees

800m Run

A. Against a 12:00min running clock:

 

Run 1 Mile

 

then, with the remaining time perform as many rounds as possible of:

 

20 Double Unders

10 No Push-Up Burpees

10 OA Ring Rows(total)

 

B. 2 Sets of:

 

ME Barbell Defecit Stiff Leg Deadlift(12+) + Harnessed Bear Crawl

 

C. EMOM 10(5 Sets):

 

Even: 5 Barbell Nose-breakers

Odd: 5 Barbell Curls

A. For time:

 

1:00min ME WBS 9/6kg

1:00min Rest

 

Repeat pattern till you complete 150 reps.

 

Time Cap: 15:00min

 

B. 2-3 Sets of:

 

HOH Rope Pull

 

C. Barbell Press

 

5-5-5-5-5

For time:

 

400m Run

50 Pull-Ups

400m Run

50 Push-Ups

400m Run

50 Sit-Ups

400m Run

50 Air Squats

A. AMRAP 8:

 

20/15cal. Row

15 Burpee Box Jumps

 

B. 5 Sets of :30s ON/:30s OFF(10:00min):

 

1. FLR Knees-to-chest in Rings, pull left leg, then right, then both

2. Kipp/Swing

 

C. 1 Set of:

 

15 Tuck Jumps + 100m Prowler Sprint AHAP

 

D. EMOM 6:

 

3 OA Power WBS L + 3 OA Power WBS

 

E. SB Toss Challenge

 

Split into several groups. Each group picks 3 different sandbags(light, moderate and heavy). Group circles through with light SB first, everybody got 5 attempts to throw furthest distance. Same procedure with the moderate and then heavy SB after.

A. Skill: Butterfly Pull-Up

 

B. For time:

 

50-40-30-20-10 Double-Unders

12-10-8-6-4 Pull-Ups

 

-then, no rest-

 

10-8-6-4-2

 

DB Split Squats L

DB OA Push Presses L

 

-then, no rest-

 

8 Legless Rope Climbs

„Linda“, for time:

 

10-9-8-7-6-5-4-3-2-1

 

Deadlift 1,5 BW

Bench Press 1,0 BW

Squat Clean 0,75

A. 2 Sets of:

 

ME Push-Ups(12+) + ME Narrow Grip Lat Pull-Downs(12+) + 30 Russian Twists w/ Pec Deck in GHD(total)

 

B. 2 Sets of:

 

ME SB Squats(12+) + 20m Yoke Carry AHAP

 

C. EMOM 7:

 

3-5 Sumo Deadlifts AHAP

5 Rounds for time of:

 

500m Row

15 Knees-to-elbow

15 Back Extensions

AMRAP 30:

 

200m Run

12 Ring Push-Ups

8 L-Sit Pull-Ups

6 Strict HSPU