@20X1; Back Squat 3RM + 5 x2 @3RM 85%
@2121; DB Alt Bent Over Row 16 x4
Post your One Arm Load
3 set for time of:
*5 Pullup
*10 Pushup (STRICT, no worm!)
*15 Squat
60 sec rest
Post total time
Pullup ME x4 sets @30X1
Note your best effort
Front Squat 10, 8, 6 + ME @2021
On the last serie immediately drop down to 50% and perform a ME set
GJ Jane
100 burpees pullup for time.
Floor Press 10, 8, 6 + ME
On the last serie immediately drop down to 50% and perform a ME set
AMRAP 24 min with a Partner:
10/8 Deadlift @80/55
15m One Arm Farmer Carry Rx @22,5/15
20 (10+10) One Arm DB Push Press @22,5/15
15m One Arm Farmer Carry Lx @22,5/15
2x 15 min Piece of with 5min rest b/t:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)
REPEATABLE & SUSTAINABLE same result
Note:
– Post your lower result and note each round total score
5 sets of:
– 10 Back Squat @60/40
– 30 Curtsy Lunges @20/12,5
– 10 Front Squat @60/40
– 20 PERFECT Pushup
– 10 Pullup
90 sec rest b/t
With a continuos running clock:
From 0-7’
12-8-4
– Hang Power Snatch @40/15
– Side bar Burpees
From 7-14’
9-6-3
– Power Snatch @50/25
– Box Jump #70/60
From 14-21’
5-3-1
– Squat Snatch @60
– Double Ktb Squat @24/16 (x2)
Post the sum of all three workout