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Fitness
A. AMRAP 4:
HOH Rope Pull @ 0.33 BW for most covered 10m sections
B. AMRAP 4:
No Push-Up Burpee Pull-Ups
C. AMRAP X:
SB Squats @ 0.5 BW
Gym clock isn’t running, Coach uses stop watch. You will never know the time of the workout until coach says „time“.
D. X Amount of burpees for time
X = 150 minus total # of reps in C.
Fitness
A. 3 Sets of:
ME SB Bench Presses(20+) + ME DB Bench Presses(10+) + ME BB Bench Presses(5+)
B. 1 „Strip“-Set of:
Reverse Sled Drag
Stack your sled with 10/5kg Plates and go. After each 20m section remove one plate.
Repeat till quads are dead.
Fitness
Teams of 2, for time:
120 KB Push Presses 2x24/16kg while partner holds Active Hang from bar, switch whenever needed.
120 Inverted Rows while partner holds a FLR, switch whenever needed.
120 Anchored KB Sit-Ups 1x24/16kg while partner holds Wall Sit, switch whenever needed.
120 KB Goblet Squats 2x24/16kg while partner holds 0.66 BW SB(bar hug) , switch whenever needed.
Fitness
A. 3 Rounds for time of:
15 Lateral Box Jumps
30 Double-Unders
15 KB Presses 2x16/12kg
B. Challenge 1 person for SB Squats:
On the first set both take a SB @ 0.5 to 0.66 BW and go for as many unbroken reps as possible.
Rest as needed.
Same with a 0.66 to BW SB.
You can win in 3 categories:
Most reps in the first set.
Most reps in the second set.
Most reps overall(1st and 2nd combined).
Fitness
A. Cover 20m distance for time with:
Manmakers 2x20/10kg
(1 Push-Up, 1/1 Tripod Row, 1 Squat Clean Thruster, 1/1 Walking Lunge)
B. 1 „Strip“-Set of:
HOH Rope Pull
Stack your sled with 2.5/5kg Plates and go. As soon as pulling becomes slow partner removes one plate.
When the sled reaches you grab the rope and RUN to the other side and start pulling again.
Repeat till arms are dead.
Fitness
A. AMRAP 12:
Row for calories
Rower Display gets covered. Gym clock isn’t running, Coach uses stop watch. You will never know the time in the workout until coach says „time“.
B. AMRAP 12:
SB Lap Squats @ 0.66 BW
Gym clock isn’t running, Coach uses stop watch. You will never know the time in the workout until coach says „time“.
Fitness
A. 3 Rounds for time of:
10m Lateral Bear Crawl L
10m Lateral Bear Crawl R
20 DB Box Step-overs 2x15/10kg
B. B. Challenge 1 person for SB Bench Presses:
On the first set both take a SB @ 0.33 to 0.5 BW and go for as many unbroken reps as possible.
Rest as needed.
Same with a 0.5 to 0.66 BW SB.
You can win in 3 categories:
Most reps in the first set.
Most reps in the second set.
Most reps overall(1st and 2nd combined).
Fitness
For time:
3 Rounds of:
12 SB Deadlifts 0.5 BW
9 SB Cleans 0.5 BW
6 SB STO 0.5 BW
-then, no rest-
15-12-9
SB Thrusters 0.33 BW
Pull-Ups
Fitness
A. 3 Sets of:
40m SB/D-Ball Forearm Carry. + 15 SB/D-Ball Presses + 20m HOH Rope Pull
B. Every 2:00 minutes for 12:00 minutes(6 Sets):
5 BB Bench Press + 5 Broad Jumps for distance
Fitness
A. Skill: Strict Muscle-Up Progressions
B. 3 Rounds for time of:
15 Sit-Ups
5 DB Man Makers 2x20/10kg
5 Strict Muscle-Up
10 DB Squat Cleans 2x20/10kg