A snatch, 10×1 B 2 rounds, start consecutively 15/11 cal row 20 rebound box jumps 20 push ups C 10 rounds of 5 single arm kettlebell swings (each arm), 5 supermen 400 meter kettlebell single arm overhead carry
A frontsquat, technically perfect singles B 20 ring pull ups 10 rounds of 2 walking lunges (total), 5 deadlifts with same weight 20 ring pull ups C 2 rounds, rest 1 minute between rounds 0:00 1 shoulder press 1:00 1 shoulder press 1:30 1…
A EMOM10’ 4 back squats, pause the first one for 5 seconds B bar muscle up practice C 400 meter run 6 rounds of 6 hang power cleans, 6 push jerks 400 meter run
A build up to a heavy set of 1 power snatch, 1 high hang squat snatch, 1 low hang squat snatch B EMOM20’ alternate between 1 pistol 2 horizontal pulls switch exercises every minute adding 1/2 reps once you can not complete the required…
A AMRAP7’ thrusters start with empty barbell, add 5kg/3kg after every successful attempt B Ramp Up EMOM20’ 4 box jumps 8 box jumps 12 box jumps … 1 walk out 2 walk outs 3 walk outs … 10 seconds deadlift hold 20 seconds deadlift…
A 6 rounds of 8 unbroken touch and go deadlifts 8 bar facing burpees over the bar 20 hollow rocks B weighted legless rope climbs, 6×1 C backwards sled pulls, take turns, perform 2 lengths then rest 3×2 running lengths 3×2 walking lengths
A AMRAP10’, groups of 3, consecutively move through the following stations 1 rep max bench 1 rep max weighted chin up 2 step ups each side with maximal box+plate height if you fail a rep immediately perform 10 burpees B EMOM10’ alternate between 20…
A EMOM15’ 1 squat clean, 1 hang squat clean, 1 snatch balance, 1 overhead squat B groups of 4, 3 rounds of 1 minute dips 1 minute row 1 minute handstand hold 1 minute l-sit
