8 Minute EMOM -
Minute 1 -
Left Side
9 Deadlift
7 Clean
5 Push Jerk
Minute 2 -
Right Side
9 Deadlift
7 Clean
5 Push Jerk
8 Minute EMOM -
Minute 1 -
Left Side
7 Snatches
7 Front Squats
Minute 2 -
Right Side
7 Snatches
7 Front Squats
4 Minute AMRAP -
5 Burpees
10 AKB Swing
15 Sit Ups
For Quality -
5 Rounds:
15 Sumo Deadlift High Pull
Max Unbroken Push Ups
Rest 1 minute between rounds
Into
4 Rounds
6/6 KB Thruster
Max HS Hold
Rest 1 Minute
Into
3 Rounds
10 KB Side Bends Each Side
20 Second Hold w/ Opposite Leg Knee Lift Each Side
20 Second Single Leg Plank Hold Each Side
Tabata Style
8 Rounds on Each
20 seconds Work
10 Seconds Rest
Perform 4 rounds on 1 side then swap
1) SA Front Squats
2) SA Push Press
3) SA RKB Swing
4) SA Bent Over Row
5) SA Deadlift
For Time -
50-40-30-20-10
American KB Swings
Sit Ups
DU's or KB Hop Overs
EMOM 20
1 - 10 Tempo Goblet Squat (2 seconds down, 2 seconds up)
2 - 12 Floor Press Left Arm
3 - 10 Tempo RDL (2 seconds down, 2 seconds up)
4 - 12 Floor Press Right Arm
Rest 3 Minutes
EMOM 12
1 - 20 Russian Twist
2 - 3 Half Kneeling Windmill Each Side
3 - 12 Lying Windshield Wipers
For Time:
Break up in any order and any rep scheme -
100 Single Arm KB Swing
50 KB Snatch
100 Goblet Lunge
50 KB Clean
100 Goblet Squat
NB; split reps evenly on each side
Can you go sub 15 minutes?
Chipper:
In 14 Minutes:
100 Air Squats
80 RKB Swing
60 Jumping Lunge
40 KB Push Jerk
20 Down Up Tuck Jumps
In remaining time -
Max Hollow Rocks
Every Break - 5 Push Ups
In 3 Minutes:
28 DU's or 10 Tuck Jumps
21 Tuck Sit Ups
7 KB Clean Each Side
x5
Go hard and fast - rest is the remainder of time left of 3 minutes
For Time:
KB Kalsu
100 KB Thursters
EMOM - 5 Burpees
Start with 5 Burpees
14 Minute Time Cap
For Time:
21-15-9
KB Snatch
Push Ups
Rest 3 Minutes
9-15-21
AKB Swing
Burpees
STRENGTH BIAS
Every 90 seconds:
1 - 8 Front Rack Split Squat Each Side
2- 8 Single Leg RDL Each Side
3 - 2 Turkish Get Up Each Side
4 - Rest
x4
Into:
6 Minute Climb the Ladder:
4 Push Press
4 Sumo Deadlift High Pull
+2 reps every round
NB; Push Press is split between left and right
For Time:
10-1
SA KB Clean & Jerk - Left
SA KB Front Squat - Left
SA KB Clean & Jerk - Right
SA KB Front Squat - Right
The flow is as follows -
10 reps each side of each movement
9 reps
8 reps
etc. all the way down to 1
Try go unbroken on each movement
EMOM 20
1 - 40 Seconds Right Arm KB Strict Press
2 - 40 Seconds Right Arm KB Bent Over Row
3 - 40 Seconds Left Arm KB Strict Press
4 - 40 Seconds Left Arm KB Bent Over Row
Rest 3 Minutes
Until Failure
1 - 10 RKB Swings
2 - 11 RKB Swings
3 - 12 RKB Swings
+1 reps until failure
Goal is 100 reps total