A) 3 sets/Giant set:
Max strict pull ups
16 Db/kb top to top alt shoulder press
16 Db/kb alt lunges
–
B) EMOM 16mins:
Min1- 18 Alt db hang clean + jerks – up to 30/22.5kg
Min2- Cal Bike/Row/Ski L1=12/9 – L2=15/12 – L3=18/15
Min3- Hspu + bar muscle ups – up to 10+5
Min4- Rest
–
C) 30 sec on/15 sec off/x2 rounds:
Lying leg levers
Piked sit ups
Side plank (left)
Side plank (right)
–
D) 3min AMRAP:
Burpee box jump overs
-Into-
3min AMRAP:
Wall balls
A) EMOM 8mins:
2 Squat cleans + 1 Jerk
–
B) 3min AMRAP:
Squat cleans @70% of above
–
C) For time:
50 – 40 – 30 Air squats
21 – 15 – 9 Shoulder to overhead @L1=35/25kg – L2=43/30kg – L3=52/35
15 – 12 – 9 T2b
50 Double unders each round
–
D) Alt Tabata:
Db/plate side raises
Bb curls
A) 3 Rounds (not for time but moving):
15/12 Cal
12 (6e.a) Single db overhead alt lunges – up to 22.5/15kg
9 Russian swings – up to 32/24kg
6 Strict pull ups or ring rows
–
B) 15mins to build to a heavy complex:
2 TnG power snatches + 2 hang squat snatches
–
C) For time:
20 Pull ups
15 SDHP @L1=30/20kg – L2=35/25kg – L3=43/30kg
20 Hspu
15 SDHP
-Rest 3mins-
15 Pull ups
10 SDHP
15 Hspu
10 SDHP
A) 5mins to build to:
5 Rep strict press
-Straight into-
5mins to build to:
3 Rep push press
-Straight into-
5mins to build to:
1 Rep push jerk
–
B) “Running”
Every 4mins x5 rounds:
600m Run – scale down to 500 or 400m
-rest 2mins after last-
Every 3mins x3 rounds:
400m Run – scale down to 300 or 200m
(the aim for this piece is to push to get as close to if not more than 1min rest in each round)
A) 4 sets/super set:
20 L-sit heel lifts over kb
5 Overhead squats
–
B) “Running clock”
0 – 12:00mins:
5 Rounds-
300/250m Row
5 Muscle ups
10 Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg
5 Burpee box jump overs
-12:00 – 15:00 Rest-
15:00 – 20:00 AMRAP:
6 Single db alt devils press – up to 22.5/15kg
10 Overhead squats
A) 10min AMRAP:
10 T2b
10 Russian swings – up to 24/16kg
10 Hr press ups
10 Burpee box jump overs
–
B) 4 sets/super set:
6 Deadlifts (reset at bottom of each)
4 Strict press (reset at bottom of each)
–
C) 10min clock:
Buy in- 50 Wall balls
400m Run
AMRAP in time remaining-
10 Hspu
10 Kb hang cleans – up to 24/16kg
5 Burpee bar muscle ups
A) 4 Sets/super set:
4 Front squats + 2 split jerks
+
6 Db/kb vertical jumps (holding at sides) – scale to regular vertical jumps
-20min cap-
–
B) For time:
30 Hang squats cleans @L1=20/15kg – L2=30/20kg – L3=35/25kg – L4=43/30kg
200m Run
10 Lateral burpees
-Rest 3mins-
15 Hang squats cleans
200m Run
10 Lateral burpees
-Rest 3mins-
30 Thrusters
200m Run
10 Lateral burpees
-17min cap-
A) 10mins practising one of the following options:
-Rig work
-Handstand
-Double unders
–
B) 20min AMRAP:
200m Run
20 Wall balls
5 Muscle ups (if not ring or bar muscle ups then go for 10 c2b or pull ups)
20/17 Cal
20 Db alt hang clean + jerks – up to 22.5/15kg
5 Muscle ups
–
C) 3 sets/giant set:
10 V-sit ups
10 Piked sit ups
30 sec side plank e.s
A) Every 2mins x6 rounds:
Odd: Cal L1=9/6 – L2=12/9 – L3=15/12
Even: Double unders L1=30 – L2=50 – L3=70
+
3 TnG squat snatches
–
B) For time:
21 – 15 – 9
Overhead squats @L1=30/20kg – L2=43/30kg – L3=52/35kg
T2b
-Into-
15 – 12 – 9
Power snatches
Pull ups
-Into-
12 – 9 – 6
Squat snatches
Lateral burpees
A) EMOM 6mins:
Hspu
Option 1: 1-3 strict + 3-5 kipping
Option 2: 1-3 strict + 3-5 kipping + 1-3 strict
Option 3: 5-15 kipping
–
B) For time:
200m Suit case carry – up to 32/24kg
30 Hollow body rocks or accumulate a 60 sec hollow body
200m Suit case carry
30 L-sit heel lifts over kb
200m Suit case carry
30 T2b
200m Suit case carry
30 Commando press ups
400m Run
–
C) 3 sets/super set:
4 Floor press
8-10 e.a Single db/kb rows