Blog
Fitness
5 Rounds for time of:
400m Run(/500m Row)
10 DB Front Squats 2x20/10kg
15 Inverted Rows
20 Bumper Plate Russian Twists 10/5kg (total)
Fitness
A. 3 Sets of:
A1. 8-12 BB Reverse Curl into BB OH Press 8-12
A2. 8-12 Pronated Lat Pull-Downs
B. For time:
12-9-6
SB Cleans 0.66 BW
(Ring) Dips
Fitness
A. Skill/Strenght: How heavy can you perform a TGU on both sides with the following objects:
D-Ball/Sandbag
Kettlebell
Dumbell
Note: Always attempt with your weaker side first.
B. Death by:
10m Shuttle Sprints
Fitness
A. 3 Sets of:
A1. 8-12 DB Upright Rows
A2. 8-12 Seated DB Presses
B. AMRAP 7:
7 SB Thrusters 0.33 BW
7 Burpees
Fitness
A. Skill: Frog Stand/Crow/Headstand
B. 1 Round for maximum repetitions of:
1:00min 1 KB Snatch L + 1 Stationary KB Lunge L 24/16kg
1:00min Rest
1:00min 1 KB Snatch R + 1 Stationary KB Lunge R 24/16kg
1:00min Rest
2:00min 1 KB Snatch L + 1 Stationary KB Lunge L 24/16kg + 1 KB Snatch R + 1 Stationary KB Lunge R 24/16kg
2:00min Rest
1:00min1 KB Snatch L + 1 Stationary KB Lunge L 24/16kg
1:00min Rest
1:00min 1 KB Snatch R + 1 Stationary KB Lunge R 24/16kg
Fitness
A. 3 Sets of:
A1. 8-12 Cable Triceps Extensions
A2. 8-12 DB Biceps Curls*
*Note: 1st Set Supinated, 2nd Neutral, 3rd Pronated.
B. 2 Sets of:
1k Row
Rest as needed.
Fitness
A. 4 Sets of:
Hercules Hoist Rope Pull + 20m OH Yoke/SB Carry
B. 4 Sets of:
ME Split Stance SB Presses(10+)
Note: 1st & 3rd Set performed with L leg in front, 2nd and 4th set with R leg in front.
C. Find your 1RM SB Thruster
Fitness
A. Bench Press:
Perform one max effort set at 70% of the heaviest weight you have lifted last week.
B. For time:
2k Row
Time Cap: 10:00min
Fitness
A. Back Squat:
Perform one max effort set at 70% of the heaviest weight you have lifted last week.
B. 1 Set of:
400m SB Carry
