Conditioning

40 – 20, 45 – 15, 50 – 10, 60 – 10

DB romanian DL

DB Triceps Extension

Rock climber

Prone K2E

Squat Thrust

Partner Conditioning

For time;

90 Pull up

100 Inchworm

150 Russian KBS

100 Partner shoulder touch

90 Toe touch (L=1, R=1), (p1 work, p2 hollow hold, p3 rest)

*teams of 3

*timecap 25min

Conditioning

EMOM for 24min

8 Burpee box jump over

12 / 10cal Row

16 Double arm DB OH Lunge (L=1, R=1)

30sec Band pull

Strength

DB Floor Press 15 – 12 – 10 – 8

Conditioing

40 – 20 x 4

DB Anold press

10 Strict Hanging Leg raise (ad: strict t2b, bg: strict k2c or max lying leg raise)

DB Renegade row

Hand Release Burpee

“Fat burning”

50sec work – 10sec rest / 5R

Jumping pull-ups

Rope jumps (D.U, HK.S.U, S.U)

Air squats

Sit-ups

High knees

Burpees

1min rest between every round

Strength

DB bench press (heavy weight)

7 reps x 3 sets

(12 reps x 3 sets for beginner)

Heavy conditioning day

30sec work – 30sec rest / 4R (AHAP, AFAP)

MB Zombie sit-ups

2 DB sumo dead lifts (it should touch the 2 head of DB on the floor)

MB Russian twists

Push-ups

Skill

In 5min

Hard style plank (2 arms, 1 arm)

Strength

5 minutes

25sec work x 5sec rest / 5R (partner switch)

Select one hard style plank to perform with partner (tough love)

EMOM 18

1min M.E DB thrusters

1min M.E Plank

1min Rest

2min on 1min off 7R

50 High knee single under

20 KB goblet squat

Max squat thrust

Skill

Handstand hold

Conditioning

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

Bent over DB row

Toe touch

HS hold

Jumping pull up

Plate thruster

21min AMRAP

15/21cal Row or AB

21 WBS

21 Push up

21 box jump

21 KBS

1min Rest

*Waterfall

*Team of 4~5