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A) 5 rounds for quality of:
20 reps (10 each side) Front foot elevates
alternating DB Lunges
20 reps calf raises with 1 DB
15 reps DB Leg Curl
B) 15 minutes amrap of:
20 reps Goblet Cyclist Squats
20 reps Frog Pumps with mini band
20 reps Tuck-ups
A) OT 2 minutes for 5 rounds do 5 reps of
Bench-Press RPE 8
B) 15 minutes amrap:
10 Toes to bar
15 Burpees
20 Wall-Ball-Shots M9kg/W6kg
Team of 2:
20 rounds for time of: (I go, you go for full rounds)
200 meter Skiergo
15 DB Deadlifts M2x22,5kg/W2x15kg
10 DB Front-Squats M1x22,5kg/W1x15kg
5 Burpees
A) OT 90 seconds for 6 rounds:
2 Deadlifts + 2 Power-Cleans + 2 Hang-Squat-Cleans RPE 7-8
touch and go
B) 4 rounds for time of:
25 russian Kettlebell Swings M32kg/W24kg
15 Handstand Push-ups
Team of 2:
2 rounds of each part:
– 4 minutes amrap of Prowler-Pull / Burpees
Person 1 is pulling the prowler / Person 2 is doing amrap Burpees / change after 1 track of pulling
1 minute break
– 4 minutes amrap of Deadlift / Box-jumps
Person 1 is doing 10 reps Deadlifts M100kg/W70kg / Person 2 is doing amrap Box-jumps M24inch/W20inch / Change after 10 reps Deadlifts
1 minute break
– 4 minutes amrap of Devils Press / Battlerope
Person 1 is doing 10 reps Devil Press M22,5kg/W15kg / Person 2 is doing amrap Battlerope /
Change after 10 reps Devil Press
1 minute break
– 4 minutes amrap of calories Bike / DB Hang-Squat-Clean
Person 1 is doing 10 reps DB Hang-Squat-Clean M22,5kg/W15kg / Person 2 is doing amrap
calories Bike / Change after 10 reps DB Hang-Squat-Clean
