Episodes
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AMRAP 10’
40/30 Calories
30 American Swings @24/16kg
20 Pull Ups
Rest 2’
AMRAP 10’
20/15 Calories
15 American Swings @24/16kg
10 Chest to Bar
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3 ROUNDS
18/12 Calories
9 Front Squats @80/55kg
18 Toes To Bar
Time Cap 10’
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Episodes manquant?
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5 ROUNDS
3’ ON - 1’ OFF30 DB Snatches @22.5/15kg
20 Box Jump Overs (step down)
Max rep Bar Muscle Ups
Go on until target: 30 bar muscle ups
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EMOM 16’
20/15 Calories15 Deadlift @100/70kg5 Wall WalksRestSupport the Show.
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MURPH DAY - CAP 50’
1.6K Run*
100 Pull Ups
200 Push Ups
300 Air Squats
1.6K Run*
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AMRAP 15’ - RELAY ROUND - TARGET 10 ROUNDS
5 Power Cleans 80/55kg
3 Shoulder to Overhead 80/55Kg
1 Rope Climb
ADV: Legless
INDIVIDUAL VERSION
5 ROUNDS FORTIME
9 Power Cleans 80/55kg
6 Shoulder to Overhead 80/55Kg
3 Rope Climb
ADV: Legless
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3 ROUNDS - TIME CAP 16’
100 Double Unders
30 Toes To Bar
15 Dumbbells Thrusters @2x22,5/15kg
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3 ROUNDS FOR TIME
30 Wall Ball Shots 9/6kg
10 Snatches 70/50kg
30/24 Calories
Time Cap 20’
ADV: Squat Snatches
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FOR TIME
2 - 4 - 6 - 8 - 10 Ring Muscle Ups
18m (6m x3) Hand Stand Walk
2 - 4 - 6 - 8 - 10 Devil Presses @2x22,5/15Kg
TIME CAP 20’
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COMPLETE FOR TIME - CAP 12’
45 Deadlifts 50/35kg
45 Bar Facing Burpees
45 Jerks 50/35kg
45 Front Rack Lunges 50/35kg
Every time you change exercise perform
6 Pistols
Scaled 12 AIr Squats
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LADDER - CAP 22’
30-27-24-21-18-15-12-9-6–3 Wall Balls
20-18-16-14-12-10-8-6-4-2 Calories
10-9-8-7-6-5-4-3-2–1 Devil Presses @1x22,5/15kg
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TEAM OF 2 - Cap 20’
7 ROUNDS
27 - 21 - 15 - 9 - 15 - 21 - 27
Total Thrusters
18 - 15 - 12 - 9 - 12 - 15 - 18
Synchro Toes to Bar
SCALED —> 40/30kg
RX —> 50/35kg
ELITE —> 60/40kg
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FOR TIME - CAP 10’
30* Clean & Jerks
Every drop perform
1, 2, 3, 4, 5, …..
Burpee Pull Ups
Barbell
RX 60/40kg
Elite 70/45kg
Scaled 50/35kg
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TEAM OF 2 - 10 TOTAL ROUNDS
RELAY ON ROUND
7,5mt Handstand Walk
5 DB Snatches DX
10 Box Jump Overs
5 DB Snatches SX
7,5mt Handstand Walk
RX DB 25/17,5kg
Elite DB 30/22,5kg
Scaled DB 20/12,5kg
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Team of 2 - Reps x team - Time cap 25'
200 m Run together
50 Toes to Bar
200 m Run together
50 Toes to Bar
100 Deadlifts bodyweight
200 m Run together
50 Toes to Bar
100 Deadlifts bodyweight
150 Lateral Burpees Over the Bar
Total Time 25’
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Team of 2 - Relay on Round - Amrap 20’
12 DB Box Step Ups @1x22,5/15kg
9 mt Handstand Walk
9/7 Calories
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Team of 2 - Totale Time 18’
150 Clean and Jerks
every 2’ perform 5 Synchro Bar Muscle Ups
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10 Rounds For Time
6 Burpees Target
3 Squat Snatches
1 Rope Climb
Time Cap 15’
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“3/4 Murph” - Time cap 38’
1.200 mt Run
75 Pull Ups
150 Push Ups
225 Squats
1.200 mt Run
If you have a VEST 9/6kg wear it
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FOR TIME
30 Deadlifts @100/70kg
60 Toes To Bar
30 Front Squats @100/70kg
Time Cap 12’
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