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322025

Strength: Every 2:00 for 6 rounds


6-5-4-3-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor)


*12 weighted hip bridge after every round



WOD: For time


24-20-16-12-8 one arm dumbbell hang power clean

12 down ups

24-20-16-12-8 one arm dumbbell thrusters

16 alternating one leg v-ups


CORE: 4 Rounds


12-15 leg raises

15-20 seconds hollow hold

 
 
 

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Hepsini Gör
1432026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

 
 
 
1332026

Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

 
 
 
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

 
 
 

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