8 ROUNDS
3 hang power snatch
2 over head squat
1 squat snatch
90″ rest
8 ROUNDS
8+8 floor press
8 ROUNDS
12 arch push up
10 power snatch
15 burpee over the bar
30 sit up
10+10 lunges
15 burpee over db/kb
30 sit up
7+7 db/kb snatch
15 burpee over the kb/db
30 sit up
6 ROUNDS
10 deadlift (unbroken)
+
10 bar push up
90″ rest
6 ROUNDS
10 deadlift
+
10 push up on kb/db
90″ rest
6 ROUNDS
10 jump squt
+
10 diamond push up
90″ rest
buy in 200 du/ 300 su
10 rds
4 strict hand stand push up (6 kipping hspu)
8 pull up (12 table row)
12 air squat
EMOM 10′
3 hang clean & push press
10 ROUNDS
3+3 hang clean & push press
EMOM 10′
12 plank shoulder taps
3′ AMRAP
5 thruster
10 V-sit up
2′ rest between rounds
3′ AMRAP
5 jump squat
10 V-sit up
2′ rest between rounds
5 thruster (both arms)
10 V-sit up
2′ rest between rounds
6 ROUNDS
5 strict press
2 push press
rest 1′ b/w rounds
with kb/db perform 3 rounds with 1 arm and 3 rounds with other arms
6 ROUNDS
30″ shoulder taps
30″ superman plank
30″ toe taps
2′ rest b/w rounds
10 plate ground to over head
8 hand stand push up
10 push jerk
8 russian twist with plate
10 wall slide
8 hand stand push up
10 diamond push up
8 russian twist
10 american swing
8 hand stand push up
10 push jerk (5+5)
8 russian twist with kb/db
4 to 6 ROUNDS
10″ arch position
10″ hollow position
10 back rock
10 hollow rock
10 alternating leg kick
90 ” rest
1′ v-sit up
1′ air squat
1′ jumping lunges
1 burpee
1′ rest
10 ROUNDS
2 squat snatch
5 over head squat
90″ rest
10 ROUNDS
4 to 10 clap push up
90″ rest
150 wall ball (thruster)
every break 20 du/40 su
300 air squat
200 sit up
150 mountain climb
100 up&down
3 ROUNDS
4 set
every 15″ 8 sumo deadlift high pull
start timer, in 15″ you must perform 8 reps of sumo deadlift high pull, in remaining time of 15″ rest, at the end, start with the next set. This are 4 set of 15″ SDHP for 3 rounds.
IN LOVING MEMORY OF SMILZO&TOZZO
1’REST B/W ROUNDS
3 ROUNDS
4 set
every 15″ 8 wall push up
start timer, in 15″ you must perform 8 reps of wall push up, in remaining time of 15″ rest, at the end, start with next set. This are 4 set of 15″ wall push push up for 3 rounds.
1′ REST B/W ROUNDS
300 du/300 su
30 squat snatch (15+15 kb/db)
30 pull up (table row)
300 du/ 300 su
20 wall climb
30 pull up (table row)
FOR 4′
every 40″
2 power clean
1 squat clean
start timer, you have 40″ to perform 2 power clean and 1 squat clean, in remaining time rest, start at the end of 40″.
6 ROUNDS
PLANK 40″
10″ rest
25 burpee over (box, kb, db, bb)
40 front rack reverse lunges
25 shoulder to over head (not for arm)
50 tuck sit up
40 front rack lunges (no reverse)
25 burpee over (box, kd, db, bb)
25 burpee
40 reverse lunges
50 tuck sit up
25 hand stand push up
50 tuck sit up
40 lunges (no reverse)
25 burpee
https://www.youtu.be/kM1VzXbGI_M
6 ROUNDS
20″+20″ side plank eleveted
10 knee touch
20 legs raise
10+10 side crunches
2′ rest b/w rounds
20 burpee
40 mountain climb
30 air squat
20 push up
30 V sit up
6 ROUNDS
2 power clean tn’g
2 hang power clean rebounce
1 squat clean
6 ROUNDS/SIDE
4 snatch
4 reverse lunges snatch
6 ROUNDS
4 straggered push up
4+4 one leg push up
shoulder to over head
tuck sit up
deadlift
27-24-21-18-15
burpee
tuck sit up
50
jump rope
flow: 27 burpee, 27 tuck sit up, 50 jump rope; 24 burpee, 24 tuck sit up, 50 jump rope….
FRONT SQUAT
10 x 3
2″ pause in bottom position
FRONT SQUAT
10 x 6
2″ pause in bottom position
TABATA
(8 rds 20″ on/10″ off)
jump squat
15 push up
15 power clean
30 air squat
10 squat clean
60 sit up
5 clean&jerk
20 hollow rock
20 air squat
30 lunges
20 air squat
40 sit up
20 air squat
PRESS FROM BOTTOM POSITION
8 x 4
PRESS FROM BOTTOM POSITION
6 x 3+3
STRICT HAND STAND PUSH UP
8 x 2 to 6
100 du/100 su
10 power snatch
100 speed rope
5 squat snatch
100 du/100 su
20 snatch
100 speed rope
10 squat snatch
100 du/100 su
20 table row (10 pull up)
100 speed rope
10 diamond push up