Archief voor juli 2022

Amrap 12 3-6-9-12… Pull-upsSit-upsFront squats 30/42.5

3 rounds for time 600/750-m row30 box jumps 20/24 Skill Work Pre-workout:With a partner:Accumulate 100 GHD hip extensions One partner holds a plank while the other partner performs hip extensions.Partners may switch as much as they’d like.

5 rounds for time 200-m DB farmers carry15 deficit push-ups on dumbbells 15/22.510 dumbbell push jerks 15/22.5

” HEAVY DAY ‘ 7 sets for load 3 hang power cleans starting at around 60% 1RM Skill Work Post-workout Every 1:30 for 5 sets 3 pause clean pulls Pause 3″ on off the floor

Happy Star For time 300-m run5 burpee box overs 20/245 thrusters 42.5/62.5 300-m run7 burpee box overs7 thrusters (47.5/65 300-m run9 burpee box overs9 thrusters 50/70 300-m run11 burpee box overs11 thrusters (52.5/75

For time 30 toes-to-bars30-meter KB front rack lunge 24/3220 toes-to-bars20-meter KB front rack lunge10 toes-to-bars10-meter KB front rack lunge

5 sets for load 5 weighted strict pull-ups5 weighted strict ring dips

3 rounds for reps 1:30 air squats1:30 sit-ups1:30 calorie row

5 rounds for time 25 push presses 25/35 50 double-unders

Lumberjack 20 20 deadlifts 85/125400-m run20 KB swings 25/32.5400-m run20 overhead squats 35/52.5400-m run20 burpees400-m run20 chest-to-bar pull-ups400-m run20 box jumps 20/24400-m run20 DB squat cleans 12.5/20400-m run