EMOM 10′
– 5 DL at 75%
AMRAP 4′
– Pull ups
AMRAP 10′
– 10 One arm O/H reverse lunges
– 10 Alt snatches
AMRAP 4′
– Russian swing
AMRAP 8′
– 20 Goblet squat
– 10 Pull up
– 5 Burpess
OHS front of the wall
tempo down 5″
hold 10″
up 3″
20 air squat
strong core, long trunk, hips, Knees and heels engaged.
Tabata 4’/8Rounds (20″/10″)
– Plank on elbows
– Air squat – hold your squat during the rest
– Situp
– WBS
There are 4 movements.
Complete 8 rounds of the same movement before the next one.
Total is 32 rounds/ 16 minutes
AMRAP 3′
– K2c
Headstand – Handstand practice
AMRAP 12′ with a partner complete each 2x8m of :
– Farmer walk
– Walking lunges
– O/H walk
AMRAP 3′
– HPC at 60%
AMRAP 10′
– 6 Reverse lunges
– 6 Thrusters
AMRAP 4′
-T2B
EMOM 10′
Complete 10 rounds of 5 BS at 80%
Headstand – Handstand practice
CT 15′
Complete 30-20-10-5 reps of :
– Air squat
– Push up
– Situp
– Burpees
– K2C
– Hollow rock
100 Reps with 2 plates
AMRAP 12′
– 4 Man maker
– 4 Burpees
– 4 Pull up
AMRAP 4′
– T2B
100 Reps with 2 plates
CT 20′ Team of 2
Complete the reps while your partner is keeping a static position.
Round 1 :
Complete 250 SU each while your partner is keeping the PLANK
Round 2 :
Complete 40 DL (60/45;50/35) each while your partner is keeping a plate over the head
Round 3 :
Complete 40 ground to O/H (20/15;15/10) each while your partner is keeping the bar of a standing DL position
Round 4 :
Complete 50 Air squat each while your partner is keeping a dead hang position
Negative pull up practice
AMRAP 8′ Rx15/10 Sc10/7,5
– 16 Alt. snatch
– 16 Jumping lunges
– 16 Hollow rock