Ara

11102025

alicanumay
11 Eki 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: max. rep one arm dumbbell z-press in

min 2: max. rep pull ups/jumping pull ups in

min 3: max. rep alternating one leg v-ups in

min 4: max. rep lateral jump over dumbbell in

:45-:40-:35-:30 on

:15-:20-:25-:30 off

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 20 kettlebell swings

Athlete B: single leg wall sit

(then rotate)

Athlete A: 15 target burpee

Athlete B: plank (on hands)

(then rotate)

Athlete A: 20 empty bar back squat

Athlete B: max. rep double/single under

(then rotate)

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Hepsini Gör

1232026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

1132026

Strength: EMOM 10 min. 3 bench press (climbing) WOD: 5 rounds for time 10 box jump 15 kettlebell swings 20 air squat 30m DUMBBELL farmer's carry rest 2:00 For time 50 box jumps 75 kettlebell swings 10

1032026

Conditioning: Every 2:00 for 6 rounds Round 1-3-5 10 single arm devil's press *max. rep double/single unders in remaining time Round 2-4-6 50 double unders (x2.5 single unders) max. rep single arm dev

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