Author: weeanja

3 sets
30s Dual Kettlebell Front Rack Hold
+
10m Dual Kettlebell Front Rack Lunges
rest: 90 seconds

EMOM 20
Min 1 | 13/11 cal machine of your choice
Min 2 | 1 round of Cindy*

*Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

every 2 minutes for 10 minutes
Set 1 | 5 Power Cleans | 50 %
Set 2 | 5 Power Cleans | 55 %
Set 3 | 5 Power Cleans | 60 %
Set 4 | 5 Power Cleans | 65 %
Set 5 | max Power Cleans | 75 %

every 10 minutes x 2 sets
9 Wall Walks
90 Double Unders
6 Wall Walks
60 Double Unders
3 Wall Walks
30 Double Unders
1 Wall Walk
10 Double Unders

every 02:30 minutes for 10 minutes
Set 1 | 8 Front Squats | 50 %
Set 2 | 6 Front Squats | 60 %
Set 3 | 4 Front Squats | 70 %
Set 4 | 2 Front Squats | 80 %
then
find your daily 1 RM in 10 minutes

In Teams of 2
10 rounds
12 alternating Dumbbell Snatches
6 Burpee Box Overs

Rx; 22,5 | 15 kg
Time Cap: 20 minutes

In Teams of 2
16-14-12-10-8-6-4-2
Pull Ups

TimeCap: 15 minutes

6 rounds
6 Shuttle Runs
10 Ground to Overhead

TimeCap: 10 minutes
Rx: 42,5 | 30 kg

every 2 minutes for 10 minutes
Set 1 | 10 Push Presses @ 55 %
Set 2 | 8 Push Presses @ 60 %
Set 3 | 8 Push Presses @ 60 %
Set 4 | 6 Push Presses @ 65 %
Set 5 | 6 Push Presses @ 65 %

AMRAP 14
60 cal Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Pull Ups

Rx:
Wall Ball: 9 | 6 kg
Barbell: 42,5 | 30 kg

every 2 minutes for 12 minutes
Set 1 | 5 Hang Power Snatches @ 50 %
Set 2 | 5 Hang Power Snatches @ 60 %
Set 3 | 5 Hang Power Snatches @ 65 %
Set 4 | 5 Hang Power Snatches @ 60 %
Set 5 | 5 Hang Power Snatches @ 65 %
Set 6 | 5 Hang Power Snatches @ 70 %

| hang = above knees

AMRAP 25
max calories on a machine
every minute perform 4 Bar Facing Burpees

| get the Burpees as fast as possible out of the way
| the workout starts with Burpees

EMOM 12
Min 1 | Ring Flutter Kicks
Min 2| Banded Hollow Pulls
Min 3 | Cross V-Up + V-Up

| hollow – hollow – hollow

.

5 rounds
02:00 min on | 01:00 min off
19/15 cal Row
19 Wall Balls
max Muscle Ups

Rx: 9 | 6 kg

| starter every round on the Rower – then accumulate as many Muscle Ups as possible
| the goal is to get minimum one Muscle Up in every round

EMOM 12
Min 1 | 30s max Strict Pull Ups
Min 2 | max Pistols
Min 3 | max Sit Ups

| move efficient
| alternate legs on the Pistols
| stay consistent over all rounds

.

For time
50 Curtis P’s*

Rx: 42,5 | 30 kg
TimeCap: 20 minutes

Curtis P:
1 Power Clean
1 Front Rack Reverse Lunge Step (each leg)
1 Push Press

| make a gameplan and try to sty consistent to it
| load the bar that you can perform 3-5 unbroken Curtis P’s over the whole workout

every 02:30 minutes for 10 minutes
Set 1 | 8 Overhead Squats
Set 2 | 6 Overhead Squats
Set 3 | 4 Overhead Squats
Set 4 | 8 Overhead Squats

| build in weight until a heavy set of 4
| then drop the weight for your last set of 8, but still heavier than Set 1

.

AMRAP 13
30 Dumbbell Snatches
15 Box Step Overs
10 Single Arm Devil Presses
5 Burpee Box Jump Overs
3 Loop Runs

Rx:
Dumbebell: 22,5 | 15 kg
Box: 60 | 50 cm

| the Step Overs are with Dumbbell

3 sets
8 Handstand Push Ups
rest as needed

| we are looking only for unbroken reps with maximal one abmat
| if you’re not there yet, than do 3 sets with 5 negative reps (HSPU or Pike)
| make sure that you keep your midline engaged, don’t overarsche & stay hollow

.

every 4 minutes x 4 rounds
8 Power Snatches
10 Bar Facing Burpees
8 Clean & Jerks
10 Bar Facig Burpees

Rx: 42,5 | 30 kg

| find a consistent pace – only the last two rounds should have an all out feeling
| it should get roughly 60 seconds per movement – scale down accordingly on the Burpees