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28072024

Strength: EMOM 16 min.


min 1: 8/8-10/10 single arm dumbbell z-press

min 2: 4-8 chin ups (2-3 chin up negatives)

min 3: 20/20 seconds single leg wall sit

min 4: rest!


WOD: 5 Rounds for time


12hand release push ups

15hanging l-sit raises

50 double unders (100 single unders)

30m (4x 7.5m) kettlebell/dumbbell farmer's carry


rest :45

 
 
 

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1712025

Conditioning: A) AMRAP 4:00 min. x 3 rounds 20 air squat 15 kettlebell swings 10 jumping pull ups rest 1:30 between rounds (start where you left off) B) Teams of 2 complete AMRAP in 20 minutes (i go y

 
 
 
1612025

Strength: Every 2:00 for 6 rounds 5 back squat (climbing) + 12(6/6) single arm dumbbell box step ups WOD: For time 3 rounds 15 deadlift (40/25) 15 over the bar burpee rest 1:00 3 rounds 20 one arm dum

 
 
 
1512025

Conditioning: For time 500/450-400/350-300/250-400/350-500/450m row rest 1:1 WOD: For time 40-32-24-16-8 one arm dumbbell hang power clean 10-15-20-25-30 wall ball *10 toes to bar (x1.5 knees to chest

 
 
 

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