Weekly Special: Toes to bar
EMOM 7
10 Toes to bar
AMRAP 17
40 Wall Balls
30 Power Snatches
20 Pull Ups
Rx:
Wall Ball: 9 / 6 kg
Snatch: 42,5 / 30 kg
Team of 2
AMRAP 3
10 Leg Raises + Hip Raises
10 Jack Knifes
10 Sit Ups
Weekly Special: Toes to bar
80 Deadlifts
60 Devils Presses
rest: 2 minutes
80 Dumbbell Snatches
60 Squat Cleans
Rx:
Deadlift: 110 / 75 kg
Devil Press: 15 / 10 kg
Snatch: 22,5 / 15 kg
Squat Clean: 70 / 47,5 kg
Team of 2
Weekly Special: Toes to bar
3 rounds
AMRAP 1
Toes to bar
Tabata
Push Press
Tabata
Front Squats
Tabata
Thrusters
Tabata
Burpees over the bar
Rx: 45 / 30 kg
Max weighted plank hold
Rx: 20 / 15 kg
Weekly Special: Toes to bar
EMOM 7
10 Toes to bar
AMRAP 12
1 Squat Snatch
3 Clean & Jerks
30 Double Unders
Rx: 70 / 47,5 kg
3 rounds
30 sec Plank
30 sec Side Plank (left)
30 sec Side Plank (right)
Weekly Special: Toes to bar
120 Chest to bar Pull Ups
100 Wall Balls
80 Box Jump Overs
60 Deadlifts
40 Pistols
20 synchron Burpees
Rx:
Wall Ball: 9 / 6 kg
Box Jump: 60 / 50 cm
Deadlift: 85 / 55 kg
Team of 2
10 Burpees
10 Burpees
25 Push Ups
10 Burpees
25 Push Ups
50 Lunges
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
10 Burpees
25 Push Ups
50 Lunges
100 Sit Ups
150 Air Squats
Clean & Jerk
2Min Work 80 sec Rest
1Min Work 40 sec Rest
2Min Work 80 sec Rest
1Min Work 40 sec Rest
5 x 750m row
Weekly Special: Clean
21-15-9
Thrusters
Pull Ups
Rx: 45 / 30 kg
rest: 2 minutes
21-15-9
Thrusters
Pull Ups
Rx: 30 / 15 kg
Weekly Special: Clean
8 minutes to find your 1 RM max
3-6-9-12-15-…
Sumo Deadlift High Pulls
Toes-to-bar
Rx: 40 / 25 kg
