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Fitness
A. For time:
SB Bench Press 0.66 BW
SB Cleans 0.66 BW
After each set perform a 20m SB Carry.
B. EMOM 8(4 Sets):
Even: DB 5 Side Delt Raises + 5 DB Rear Delt Raises + DB 5 Bicep Curls
Odd: 5 Hurdle Jumps
Fitness
A. 5-4-3-2-1
(Weighted) Pull-Up
(Weighted) Ring Dip
If you don’t have a Pull-Up/Ring Dip yet perform 5x5 of the progression step given by your coach.
B. For time:
500m Row
50 WBS
400m Run
40 KB Thrusters 2x16/12kg
Fitness
„Double Helen“, for time:
1200m Run
63 KBS 24/16kg
36 Pull-Ups
800m Run
42 KBS 24/16kg
24 Pull-Ups
400m Run
21 KBS 24/16kg
12 Pull-Ups
Fitness
For time:
1 (Legless) Rope Climb
20 OA DB Front Rack Squats L 20/10kg
1 (Legless) Rope Climb
20 OA DB Front Rack Squats R 20/10kg
1 (Legless) Rope Climb
20 OA DB Thruster L 20/10kg
1 (Legless) Rope Climb
20 OA DB Thruster R 20/10kg
1 (Legless) Rope Climb
20 OA DB OHS L 20/10kg
1 (Legless) Rope Climb
20 OA DB OHS R 20/10kg
1 (Legless) Rope Climb
20 OA DB Snatch L1 20/10kg
1 (Legless) Rope Climb
20 OA DB Snatch R 20/10kg
1 (Legless) Rope Climb
Fitness
A. A. SB Squats
8-6-4
B. 2 Sets AFAP of:
100m Prowler Sprint
21 KBS 24/16kg
12 Pull-Ups
Rest as needed
Fitness
A. 3 Rounds for time of:
200m Backward Run
20 Lateral Box Jumps(total)
20m Reverse Bear Crawl
B. 3 Rounds for time of:
12 SB Stiff Leg Deadlifts @ 0.5 BW
9 SB Cleans @ 0.5 BW
6 SB Push Presses @ 0.5 BW
Fitness
A. AMRAP 9:
9 Burpees
18 Air Squats
36 Double-Unders
B. 3 Sets of:
B1. 8-12 Standing DB Biceps Curls into Arnold Press
B2. 20 (Weighted) Anchored Sit-Ups
C. EMOM 6:
Even: 5 Heavy SB Tosses
Odd: 10 Slam Balls AFAP
Fitness
A. 1 Set of:
20m HOH Rope Pull + 100m Prowler Sprint AFAP
A. 1 Set of:
20m Reverse Sled Drag + 100m Prowler Sprint AFAP
A. 1 Set of:
20m Harnessed Bear Crawl + 100m Prowler Sprint AFAP
Fitness
A. DnG OA BB Deadlift
5/5 - 5/5 - 3/3 - 3/3
B. 3 Rounds for time of:
5 SB Lap Squats @ BW
10 SB Flips
20 Lateral Burpees over the SB