Work up to a max set of 3-5 reps (in at least 5 total sets)
2&2, AMRAP x 7 min:
5 Box jump overs
5+5 One arm Kettlebell Row
15 Russian Kettlebell swings
Rest 2 min
2&2, AMRAP x 7 min:
5 Strict Pull-ups
10 Sit-Ups
15 Air Squats
2&2, gör varannan övning.
Squat Clean/ Power Clean to Front Squat or Power Clean.
In teams of 2, alternating full rounds, complete 6 rounds each of:
6 Power Cleans
9 Shoulder to Overhead
12 front rack alternating Reverse Lunges
A. AMRAP x 9 min:
Row for calories
As a start and every 90 sec: 5/5 Straight arm plank dumbbell drag side to side
2 min rest
B. AMRAP x 9 min:
Assault Bike for calories
As a start and every 90 sec: 20 alt. Cross body V-ups
2 min rest
C.
AMRAP x 9 min:
10 Wall ball shots
20 Russian twists w. med ball
6 Shuttle runs w. med ball
Squat Snatch/ Power Snatch to Overhead Squat or Power Snatch.
2&2, partners alternate rounds to complete 5 each of:
5 Hang Squat Snatch
5 Lateral Burpee over barbell
work up to a max set of 3-5 reps (in at least 5 total sets)
4 rounds for time:
50 Double-Unders
rest 15 sec
12 Toes to bar
rest 15 sec
10 Double KB front rack Walking Lunges
8 Double KB Front Squat
AMRAP x 24 min:
Teams of 2:
3 Wall Ball shots
3 Kettlebell Swings
3 Burpees
Next round is 6’s, then 9’s, etc…
Partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete 3 rounds of everything. Rounds increasing by 3 repetitions each time.
3 rounds of
In 2 min:
8 Devils press
12 alt. reverse lunges w. 2 DB:s
AMRAP Jumping squats
Rest 60 sec
C1. Tricep kickbacks with dumbbell, 3 sets x 8-12 reps/arm
C2. Turkish Sit-ups, 3 sets x 3 reps per arm
AMRAP x 16 min:
30 Double-Unders
20 Air squats
8 Toes to bar
2&2:
A.
AMRAP x 12 min:
P1: Row for cals
P2: 1 round of:
5 Strict Pull-ups
10 Push-ups
15 Air squats
Rest 2 min
B.
AMRAP x 12 min:
P1: Assault bike for cals
P2: 1 round of:
10 Kettlebell Deadlift
8 Kettlebell Hang power clean
6 Kettlebell Front squat
4 Kettlebell Push press
2 Kettlebell Thrusters
With barbell.
2 rounds for time of:
30 alt. Dumbbell Snatch
25 Sit-ups
15 Dumbbell Goblet Squats
(time cap 9 min)