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Fitness
A. Deadlift:
Decreasing reps means increasing weight.
B. EMOM 10(5 Sets):
Even: 5 BB Yates Rows + 5 DB Side Delt Raises
Odd: 5 BB Floor Presses + 5 DB Rear Delt Raises
Fitness
For time:
1600m Row
63 KBS 24/16kg
36 Weighted Anchored Sit-Ups 10/5kg Bumper Plate
800m Row
42 KBS 24/16kg
24 Weighted Anchored Sit-Ups 10/5kg Bumper Plate
400m Row
21 KBS 24/16kg
12 Weighted Anchored Sit-Ups 10/5kg Bumper Plate
Fitness
EMOM 21(7 Sets) of:
1st Round: 1 SB Clean + 1 SB Front Squat. +1 SB Thruster @ 0.5 BW
2nd Round: 2 SB Clean + 2 SB Front Squat. +2 SB Thruster @ 0.5 BW
3rd Round: 3 SB Clean + 3 SB Front Squat. + 3 SB Thruster @ 0.5 BW
4th Round: 1 SB Clean + 1 SB Front Squat. +1 SB Thruster @ 0.5 BW
5th Round: 2 SB Clean + 2 SB Front Squat. +2 SB Thruster @ 0.5 BW
6th Round: 3 SB Clean + 3 SB Front Squat. + 3 SB Thruster @ 0.5 BW
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.
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Fitness
A. For quality:
10-9-8-7-6-5-4-3-2-1
Pull-Ups
Push-Ups
B. For time:
500m Row AFAP
C. X Burpees for time:
X = # of seconds for your row minus 60(M)/80(F)
Fitness
A. 4 Sets of Reverse Sled Drag:
1. 5 High Hurdle Jumps + OA Reverse Sled Drag L
Rest as needed.
2. 5 Broad Jumps for distance + OA Reverse Sled Drag R
Rest as needed.
3. 5 Double KB Front Rack Squats AHAP + OA Reverse Sled Drag L
Rest as needed.
4. 5 Power WBS AH(igh)AP + OA Reverse Sled Drag R
B. Tabata Plank Hold
Fitness
A. With as few breaks as possible:
400m SB Carry @ 0.5 BW
B. Deadlift:
10-10-10-10
Fitness
A. 3 Sets of:
HOH Rope Pull + 5 Dips
B. AMRAP 7:
7 WBS 9/6kg
7 Burpees
Fitness
3 Rounds for time of:
20 Double KBS 2x16/12kg
20m Double KB Front Rack Lunges
20 Double KB Push Presses
20m Double KB OH Carry
Fitness
A. 3 Sets of Farmers Carry:
Pick Handles up, perform 5 Shrugs + 20m Carry + ME Hold
B. Find 1RM Log Clean&Push Press