Conditioning

24min amrap

150m Row

10 Plate G2O

10 Pull up

*Teams of 3

*p1 work, p2 p3 rest

Skill

KB Ski Swing

20reps x 3sets

Conditioning

50 – 10 x 5R

KB Ski Swing

KB or Plate Crunch

Plank Walk

Conditioning

5rounds

1min DB Bulgarian Lunge

1min Band Pull

1min 3M Side Step

1min Rest

Strength

For time:

min 30 – max 100 Deck Push up

*timecap 5min

Conditioning

14min amrap

5 Burpee

10 Prone K2E (on DB)

15 DB Renegade Row (L+R=1)

For time;

100cal Row

100 Alternate KBS

100 MB Squat thrust WBS

100 V-up

100cal Row

*Timecap 25min

*Teams of 3

Skill

Strict / Kipping pull-up practice

(BG : Strict pull-up 4 sets x 8 reps)

AMRAP 18

10 Pull-ups (BG : 20 Jumping pull-ups) 

10 DB Clusters

Max Calorie rowing

*Team of 3

Cash-in

2 mins non-stop Mountain climber

For time of :

100 DU (HKSU/SU x 2)

75 Air squats

35 Burpees

80 DU (HKSU/SU x 2)

60 Air squats

25 Burpees

60 DU (HKSU/SU x 2)

45 Air squats

15 Burpees

*Time cap : 25 mins

Hypertrophy

Weighted Hip extension on the box

15 reps x 4 sets

Conditioning

EMOM 15 (AHAP)

1- 10 Double KB front squats

2- 10 MB V-ups

3- 10 Weighted Box dips

(BG : 12~15 reps)

Skill

Handstand practice

Conditioning

40-20 / 4R

Handstand shoulder touches/hold

Hollow rocks/hold

Plate good morning deadlift to OH

Side skater jumps

30-30 40-20 50-10 50-10

Plate speed step

MB sit up wall pass

Squat thrust tuck jump

Clap push up

DB two arm kick back