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Fitness
A. „Jackie“, for time:
1000m Row
50 Thrusters 20/15kg
30 Pull-Ups
Time Cap: 10:00min
B. EMOM 10:
Even: 10 Sledge Hammer
Odd: 5 High Hurdle Jumps
Fitness
A. 10 Sets of:
A1. 10 Deadlifts
A2. 10 Strict TTB
B. 1 Set for time of:
100m Prowler Push AHAP + (weights off) 100m Prowler Sprint AFAP
Fitness
A. 5 Rounds for time of:
3 Rope Climbs
20 Alternating OA KB Clean&Presses 24/16kg(total)
20 Lateral Box Jumps(total)
Fitness
A. SB Squat
10-8-6
Use a Box like a squat rack.
B. EMOM 10:
Even: 5 Anderson SB Squats AHAP
Odd: 15 Slam Balls
Fitness
A. Power Clean
3-3-3-3-3
B. 3 Rounds for time of:
10 Power Cleans
20m Bear Crawl
5 SB Presses @ 0.66 BW
Fitness
A. 5 Sets of:
A1. 15/15 OA Landmine Rows
A2. 15/15 OA Landmine Presses
A3. 15/15 OA Landmine Reverse Lunges
B. Death by:
10m Shuttle Sprints
Fitness
AMRAP 30:
12 SB Bench Press
200m Run
12 Seated DB Biceps Curl into Arnold Press
20cal Assault Bike
12 Bent-over DB Row into Triceps Kick-Backs
20cal Row
12 Wide Grip Pronated Lat Pull-Downs
Fitness
A. For time:
1 Mile Run
B. „Fran“, for time:
21-15-9
Thrusters 40/30kg
Pull-Ups
Time Cap: 5:00min
C. Thrusters(use a rack)
5-5-5
Fitness
A. 2-3 Sets of:
20m Suitecase Carry L + 20m Suitecase Carry R + 20m Farmers Carry
B. 2-3 Sets of:
10m Yoke Carry - add weight - 10m Yoke Carry - add weight - 10m Yoke Carry
C. 2-3 Sets of:
10m SB Front Rack Carry + 10m SB Zercher Carry + 10m SB Carry