A:
6-6-6-6-6 DB Box Step-ups (per leg)
5 sets of 6/6 Single Arm Turkish Sit-ups
Start a new round of both exercises every 2:30min.
B:
For Time:
30 American KB Swings
30 Sit Ups
60 WallBalls
30 KB Box Step Overs
30/21 Cal Fan Bike
Level 1: 16/8 kg, 14/10 Lbs WallBall
Level 2: 20/12 kg, 20/14 Lbs WallBall
Level 3: 28/20 kg, 30/20 Lbs WallBall
BOOTCAMP
1: Ski, Row, Assault Bike or Bike
2: AMRAP:
6 DB Squats
6 DB Push Press
6 DB Renegade Rows (without Push-up)
3: Ski, Row, Assault Bike or Bike
4: AMRAP:
5/5 Side V-Ups
10 Goblet Kang Squats
10/10 Banded Side Steps
Focus on device:
1min. EASY
1min FAST
OLYMPIC WEIGHTLIFTING
A:
EMOM for 6min do:
2 Power Clean + 1 Front Squats + 1 Jerk
EMOM for 6min do:
1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Jerk
EMOM for 6min do:
1 Power Clean + 1 Front Squat + Jerk
B:
Every 30 sec. for 6 min
1 Power Clean + Jerk