Team of 2 "Glen" For time: 30 Clean and Jerk @Heavy Run 1mile (together) 10 Rope climbs Run 1mile (together) 100 Burpees Time Cap: 40min. Teams shall start at different tasks.
A: EMOM for 16min of: 1) 5 Power Snatches (TnG) 2) 40secs. Bodyweight Hip Thrusts (fast reps) 3) 5 Overhead Squats (Scaled: Back Squats) 4) 5 High Box Jumps B: 3 rounds for time of: Row 500m 12 Deadlifts @ medium load 21 Box Jumps @ small box CROSS CIRCUIT Station 1 Run 400m @ [...]
A1: 12-12-12 Banded Seated Lat Pull Down @30X1 (fast pull, one second pause, 2 secs. Up and then go again…) A2: 3 sets of 6-10 Glute Ham Raises (scale with a wooden stick if needed) Start every 1:30min one of the exercises (alternating) B: In Teams of 2, alternate rounds: EMOM for 8min of: 8 [...]
A1: 8-8-8-8-8 Front Squat A2: 8-8-8-8-8 Chainsaw Rows @20X0 (per side) Start every 2min one of the exercises (alternating) B: AMRAP in 10min of: 5 Squat Cleans @ Medium Load 10 Bar facing Burpees BOOTCAMP 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 20 Sec. Paralettes L-Sit- or Tuck-hold 20 Sec. Paralettes Push ups 20 Sec. [...]
Station 1 50sec. EASY Ski 10sec. SPRINT Ski Station 2 Build up to a heavy set of 6 Floor Presses @30X1 Station 3 EMOM for 7min do: 5/5 Mixed Rack OR Front Rack Tall to Kneeling - find a challenging weight Station 4 AMRAP in 7min of: 30 Skater Jumps 20 Quadruped Shoulder Taps 30 [...]
Station 1 2:30min for Max Cals on Rower Rest 2min. 2:30min for Max Cals on Bike Station 2 EMOM for 6min do: 2 Power Cleans + 1 Front Squat Station 3 EMOM for 6min do: 6/6 Bulgarian Split Squats Station 4 1min Plank Hold 30sec Superman Hold 1min Push-up Hold 30sec Superman Rocks 1min Hollow [...]
Station 1 90sec. Ski 90sec. Bike 1min Rest 90sec. Ski 90sec. Row Station 2 Build a heavy complex of: 1 Power Snatch + 2 Overhead Squats Station 3 AMRAP in 7min: 5 DB Power Cleans 5/5 Renegade Rows (no push-ups!) 5 One DB Turkish Sit-up (hold DB with both hands) Station 4 6 Push-ups @50X0 [...]