AMRAP 6min
– 30 sec Hollow Flutter Kicks
– 10 Alt DB Floor Press
– 10 Alt DB Curtsy Squat
60 sec rest
In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 12 – 8 Kip HSPU
90 sec rest
Post Back Squat load
3 sets for time of:
15 Kip Pullup
20 Alt DB Snatch
30 + 30 sec Side Plank
30 DU
60 sec rest
cap 12min, post total time
3 sets of:
10 Elastic Band Face Pull
20 Air Squat
5+5 DB Press
90 sec rest
In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 12-10 Chainsaw Row (arm)
90 sec rest
Note chainsaw row and post BS load
“Jackie”
– 1000m Row
– 50 Thruster @20/15
– 30 Pullup
Intermediate
– 1000m Row
– 30 Thruster @20/15
– 15 Pullup (banded, you choose the color)
Newbie
– 750m Row
– 30 Thruster @15
– 15 Jumping Pullup
Not For time:
30 Air Squat + 10 Inchworm
60 sec rest
20 Goblet Squat + 10 Inchworm
60 sec rest
10 Russian Swing + 10 Inchworm
In a 12min time frame, NFT
– Deadlift 15 – 12 – 9 reps
– 15 Box Jump Step down
– 30 sec Hollow Flutter kicks
90 sec rest
Post Deadlift load
For time:
– 15 DB Push Press rx
– 21 A. Swing
– 15 DB Push Press lx
90 sec rest
– 12 DB Push Press rx
– 15 A. Swing
– 12 DB Push Press lx
90 sec rest
– 9 DB Push Press rx
– 9 A. Swing
– 9 DB Push Press lx
8 min AMRAP
– 10 BB Curl
– 10 BB Press
– 10 Box Jump over
Easy pace
AMRAP 30min
– 10 / 8 Kip Pullup
– 10 Burpees Box Jump
– 50 DU
AMRAP 6min
– 30 sec Hollow
– 10 BB Floor Press
– 5+5 DB OH Lunges
60 sec rest
easy pace
In a 12min time frame, NFT
– Back Squat 9 – 7 – 5 reps
– 5 – 7 – 9 Strict HSPU
90 sec rest
Post BS load
AMRAP 10min @60/40
– 5 Power Clean
– 5 Front Squat
– 5 S2OH
– 30 + 30 sec Side Plank
Post total reps