Archives

5 Rounds for quality 3 Turkish get ups (Right/Left) 10 Bulgarian split squats (Right/Left) 20 V-ups

12 rounds Alternate between A&B (6 rounds of each) 90 second AMRAP – 30 seconds rest A) 10 Handstand Push ups then Max Cossack squats B) 20 second L-sit then Max box step ups  

20 minute EMOM Min 1 – 2 Turkish get ups (right) Min 2 – 2 Turkish getups (left) Min 3 – 10 pike ups + 10 straddle pike ups Min 4 – 20 Side kick throughs    

15 minute AMRAP 15 Air Squats 15 Push ups 15 Air Squats 15 Sit ups

EMOM x 20 50 seconds work / 10 second transition Min 1 – Skipping Min 2 – Kick throughs Min 3 – Front / Back scale (right leg) Min 4 – Front / Back Scale (left leg) Min 5 [...]

Every 8 minutes x 3 50 Squats 40 lunges 30 Sit ups 20 Push ups 10 Burpees Each round has a 6 minute time cap

2 Rounds of 10 Pass through + 10 Overhead squats From the hips 5 reps of each movement Snatch high pull Power snatch Squat Snatch From above the knees 5 reps of each movement Snatch high pull [...]

12 rounds Alternate between A&B (6 rounds of each) 90 second AMRAP – 30 seconds rest A) 10 Handstand Push ups then Max Cossack squats B) 20 second L-sit then Max box step ups

Foodspring athletics 20.3 18 minute AMRAP Buy in 100 Alternating shoulder taps Then in the remaining time AMRAP 20 Down ups 15 Tuck V-ups 10 Single leg Deadlift (right) 10 Single leg Deadlift (left)

Every 7 minutes x 4 25 Perfect push ups (1 second pause in the bottom and top position) 25 Reps 1 Lunge (Left) + 1 Lunge (right) + 2 Air Squats 25 Burpees 5 minute time cap each round