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Fitness
A. 3 Sets of:
20m Chainsaw Rope Pull
5 Anderson BB Squat AHAP
B. 3 Rounds for time of:
350/200m Row
15/15 OA KB Push Press 24/16kg
5 T-Bar Rows
Fitness
A. 3 Sets of:
A1. :30s Noes-and-toes Handstand Hold
A2. 10 Double KB Front Squat @2211
B. 3 Sets of:
B1. 8 DB Side Delt Raises + 8 DB Front Delt Raises + 8 Rear Delt Raises
B2. 8-12 Banded Straight Arm Lat Pull-Downs
B3. 8-12 Chest Cable/Banded Flys
Fitness
A. AMRAP 12:
20m DB OH Walking Lunges L 20/10kg
20 Burpees
20m DB OH Walking Lunges R 20/10kg
20 Push-Ups
B. AMRAP 12:
20m DB OH Walking Lunges L 20/10kg
20 V-Ups
20m DB OH Walking Lunges R 20/10kg
20 Pull-Ups
Fitness
A. 3 Sets of:
A1. 10-12 Seated DB Biceps Curl into Arnold Press
A2. 10-12 Bent-over BB Rows
A3. 10-12 Ab-Wheel Roll-Outs
B. 3 Rounds for time of:
12 Inverted Rows
60m SB Carry
6 Inverted Burpees
Fitness
5 Rounds for time of:
10 Ring Push-Ups
10 OA KB Thrusters 24/16kg L
-then, no rest-
10 Ring Push-Ups
10 OA KB Thrusters 24/16kg R
Fitness
A. 3 Sets of:
Hercules Hoist HOH Rope Pull
20m SB Lunges*
*1st Set L Leg Lunge, right leg step. 2nd Set vice versa. 3rd Set alternating.
B. Find your 1RM Sumo Deadlift
Fitness
A. 4 Sets of:
8/8 SB Split Presses
:30s Battle Ropes
2/2 SB over the shoulder AHAP
B. 2 Sets:
Try to cover 20m distance with as few broad jumps as possible.
Fitness
For time:
1 Rope Climb
20m Lateral Bear Crawl L
1 Rope Climb
20m Lateral Bear Crawl R
1 Rope Climb
15/15 OA Stiff Leg DB Deadlifts 30/20kg
1 Rope Climb
15/15 OA DB Snatches 30/20kg
1 Rope Climb
15/15 OA Stiff Leg DB Deadlifts 30/20kg
1 Rope Climb
20m Lateral Bear Crawl R
1 Rope Climb
20m Lateral Bear Crawl L
1 Rope Climb
Fitness
A.3 Sets of:
20m Reverse Sled Drag
40m Farmers Carry
B. For time:
WBS 9/6kg
KBS 32/24kg
Fitness
5 Rounds for time of:
14 SB Front Squats 0.33 BW
14 SB OH Presses 0.33 BW
14 SB Over-the-shoulder 0.5 BW(total)