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Ara

2222025

Conditioning:


A) Every 2:00 for 6 rounds


Round 1-4


10/10 bodyweight reverse lunge + 20 plate ground to overhead

*max. rep medicine ball sit ups in remaining time


Round 2-5

15 medicine ball sit ups + 10/10 bodyweight reverse lunge

*max. rep plate ground to overhead in remaining time


Round 3-6

20 plate ground to overhead + 15 medicine ball sit ups

*max. rep bodyweight reverse lunge in remaining time


rest 1:00 between rounds


B) Teams of 2 complete AMRAP in 20 minutes


24 empty bar overhead squat (split as desired)

30 one arm dumbbell push press (synchronized)

24/20 cal. row (split as desired)

30 medicine ball russian twists (synchronized)

 
 
 

Son Yazılar

Hepsini Gör
8112025

Conditioning: A) Every 2:00 for 6 rounds Round 1-4 15 kettlebell/dumbbell goblet squat + 15 down ups *max. rep v-ups in remaining time Round 2-5 15 down ups + 15 v-ups *max. rep kettlebell/dumbbell go

 
 
 
7112025

Strength: Every 2:00 for 6 rounds 5 push press (from the floor) + 10 bent over reverse fly WOD: 6 rounds for time 15 wall ball 15/12 cal. row 15 medicine ball sit ups *every 2:00 including at 0:00 4 p

 
 
 
6112025

Conditioning: EMOM 16 min. min 1: 8-10 target burpee min 2: 8-10 burpee to plate min 3: 8-10 burpee tuck jump min 4: rest! WOD: For time AMRAP 8 min. 12 bench dips (6-8 parallette dips) 12 steps dumbb

 
 
 

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