Every 3 minutes for 9 minutes
5 Deadlifts
5 Power Cleans
5 Hang Power Cleans
every 5 minutes x 4 rounds
500/400m Row
10 Dual Dumbbell Box Step Overs
5 Devil Presses
Rx: 22,5 | 15 kg
| usw two Dumbbells for the Step Overs and Devil Presses
| stay close to the Box and do efficient steps
| Score = time of slowest round
Every 30 seconds for 5 minutes
1 Snatch @ 75%
rest 3 minutes
EMOM 5
1 Snatch @ 85%
| make every lift look like the same
| no misses
| only increase the weight for the second part if you managed the first 10 reps without a no rep
| Score = weight (85%)
.
30 Box Jump Overs
30 Deadlifts
Rest 2 minutes
20 Box Jumps
20 Hang Power Cleans Rest
2 minutes
10 Burpee Box Jump Overs
10 Hang Squat Cleans
Rx: 60 | 42,5 kg
TimeCap: 15 minutes
TimeCap: 15 minutes
| try to finish each part as fast as possible
| Score = time (incl. Rest)
every 2 minutes for 12 minutes
Set 1 | 5 Shoulder Presses @ 45 %
Set 2 | 5 Shoulder Presses @ 55 %
Set 3 | 5 Shoulder Presses @ 65 %
Set 4 | 8 Push Presses @ 75 %
Set 5 | 8 Push Presses @ 85 %
Set 6 | 8 Push Presses @ 90 %
| % of your 1Rm Shoulder Press
| keep feet flat on the ground & engage your core – no heavy overarching in the Shoukder Presses
| stay upright in the dip and use yoour legs in the Push Presses
| Score = weight
.
6 rounds
6 Shuttle Runs
8 Bar Burpees over Bar
6 Ground to Overhead
rest 2 minutes
Rx: 50 | 35 kg
TimeCap: 23 minutes
| Shuttle Run = 8m In & Out
| the weight on the Ground to Overhead should
be light enough that you can go some TNG reps
| all styles allowed
| Score = time (incl. rest)
3 rounds
5 reps Movement X
1min Sandbag Bear Hug Hold
5 reps Movement X
Rd 1 | Sandbag Squats
Rd 2 | Sandbag over Shoulders
Rd 3 | Sandbag Cleans
| use a heavy Sandbag – you shoukd be able to accumulate the Hold unbroken
| have fun with the new toys
| Score = weight
10 min max calories Bike
Min 0 | 3 Box Jumps Overs
Min 2 | 6 Box Jumps Overs
Min 4 | 9 Box Jumps Overs
Min 6 | 12 Box Jumps Overs
Min 8 | 15 Box Jumps Overs
rest 3 minutes
10 min max calories Row
Min 0 | 15 Box Jumps Overs
Min 2 | 12 Box Jumps Overs
Min 4 | 9 Box Jumps Overs
Min 6 | 6 Box Jumps Overs
Min 8 | 3 Box Jumps Overs
Rx: 60 | 50 cm
| we are looking for a consistent pace on the Erg – speedy transitions
| Score = total calories (2 Scores)
Death by…
2 Handstand Push Ups
1 Shuttle Run
add every round 1 Handstand Push Up
TimeCap: 12 rounds
| Death by is an EMOM style, but you add every minute one Handstand Push Up
| do this EMOM untill you can‘t finish the required reps in the minute
| Handstand Push Ups don‘t need to be unbroken
| Score = rounds
.
3 rounds
20 Toes to Bar
6 Wall Walks
TimeCap: 11 minutes
| go unbroken or break the Toes to Bar in small sets
| no hurry on the Wall Walks – a no rep doesn‘t need anybody
| Score = time
every 3 minutes for 18 minutes
find a heavy complex of
1 Squat Clean
1 Jerk
1 Thruster
2 Front Squat
1 Jerk
| perform complex unbroken
| the first Jerk is a sepearte rep – not like a Squat Clean & Jerk
| 2 Front Squats
| Score = weight
3 rounds
4 minutes on | 2 minutes off
400m Run
21 alt. Dumbbell Snatches
max Pull Ups
Rx. 22,5 | 15 kg
| you need to push the Run & Snatches a bit in order to get enough time for the Pull Ups
| Score = total reps of Pull Ups
)
| no heavy bounce allowed – controlled reps
| Score = weight
.
4 rounds
15 unbroken Wall Balls
15/12 cal Row
5 Shuttle Sprints
Rx: 9 | 6 kg
TimeCap: 17 minutes
| you do this with a partner in a you go, i go style
| change every round and both do 4 rounds
| Wall Balls need to be unbroken
| this should be very intensive
| Shuttle Run = 8m
| goal is to finish the round sub 2 minutes
| Score = time (4 Scores)
| keep your elbows high & engage your core
| no belt if possible
| Score = weight
5 rounds
75 Double Unders
20 alt. Dumbbell Snatches
Rx: 22,5 | 15 kg
TimeCap: 15 minutes
| try to complete each set of Snachtches in 1 & 2 sets
| be focussed on the Double Unders
| Score = time
EMOM 16
Min 1 | 3 Power Snatches
Min 2 | 3 Overhead Squats
Min 3 | 3 Hang Squat Snatches
Min 4 | rest & change weights
| the goal is to finish one heavy round, while using the same weight for all 3 movements
| start with roughly 60%
| go only up in weight iyf you could manage to complete all reps without misses
Score= weight of heaviest round
3 rounds
21 Pull Ups
15 Dumbbell Floor Presses
9 Dumbbell Thrusters
Rx: 22,5 / 15 kg
TimeCap: 11 minutes
| use the same Dumbbells for the Bench & Thrusters
| Score = total time
every 90 seconds for 5 rounds
10s All Out Bike
5 No Touch Box Jump Overs
| feet do not touch the box on the Box Jumps
| jump over a smaller object like a Medball or Penalty Box
| All Out is All Out
| go directly from the Bike to the Jumps
Team of 2
2 rounds – every station for 2 minutes
Station 1: max cal Ski
Station 2: max m Walking Lunges
Station 3: max cal Row
Station 4: max Wall Balls
Station 5: max m Farmers Carry
Station 6: max m Burpee Broad Jumps
30s rest & time to change stations
Rx:
Kettlebells: 24 | 16 kg
Wall Balls: 9 | 6 kg
| you go, i go style – one work, one rest
| you can split as you want in between the two minutes
| Score = total reps (6 Scores)
| build to a heavy unbroken complex
| start at 55% of your 1RM Power Clean
| Score = weight