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Fitness
A. Skill: Skin the cat/Back Lever
B. AMRAP 20:
20 Box Jumps
20m Lateral Bear Crawl L
10 Pull-Ups
20m Lateral Bear Crawl R
20 Sit-Ups
20m Walking Lunges
10 Dips
Fitness
A. SB Squats
8-6-4
Again SB Squats. Less reps - more weight.
B. 3 Sets of:
B1. 10+ Supinated BB Rows @31X1
B2. 3/3 Leg Circles
B3. 15/10 calories Assault Bike AFAP
Fitness
A. To „Come On“ by The Hives:
OA KB Front Rack L Squats 16/12kg
Every time you hear „Come On“ you either squat down or stand up.
B. Repeat A. with the KB in the right arm.
C. 2 Rounds for time of:
20m OA Floating KBS 24/16kg L
20m OA KB Farmers Carry 24/16kg L
15 KB Clean&Push Press 24/16kg L
20m OA Floating KBS 24/16kg R
20m OA KB Farmers Carry 24/16kg R
15 KB Clean&Push Press 24/16kg R
Fitness
A. 3 Sets of:
A1. 3x5/5/5+ BB Wide/Normal/Narrow-Grip Bench Press*
A2. 20m Yoke Carry AHAP
*Re-rack BB between grip switches. At least 3 cycles UB should be done.
B. For time:
10-8-6-4-2
SB Presses @ 0.33 BW
SB Front Squats @ 0.5 BW
SB Cleans @ 0.5 BW
Fitness
A. Stiff Leg Deadlift
10
B. Hovering Deadlift
10
Note: No full extension on top.
C. TnG Deadlift
10
Note: No full extension on top.
D. DnG Deadlift
10
Fitness
A. 4 Sets of:
A1. 20m OA BB OH Walk
A2. ME Straight Arm Lat Pull-Downs into ME Straight Arm Lat-Pull Downs
B. 3 Rounds for time of:
10 OA DB OHS L 20/15kg
20 Push-Ups
10 OA DB OHS R 20/15kg
30 Alternating Jumping Lunges(total)
Fitness
A. SB Squat
10-8-6
Use a Box like a squat rack. Same like last week. Aim for a little more this time.
B. „Jackie“ meets SB-„Grace“, for time:
1000m Row
30 SB GTO 50/35kg
30 Pull-Ups
Time Cap: 12:00 min
Fitness
A. Skill: Pull-Over
B. AMRAP 20:
5 Pull-Over
10 Inverted Burpees
20 Double-Unders
200m Run
Fitness
A. 3 Sets of:
20 OA DB Incline Bench Press(total)* + HOH Hercules Hoist Rope Pull
*Holding 2 DBs with straight arms, lowering one and bring it back up, alternate with other arm for a total of 20 reps.
B. For time:
100 KBS 32/24kg
EMOM starting at 1:00min perform 2 SB over-the-shoulder @ 0.66 BW(1 L, 1 R)