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Fitness
A. 3 Sets of:
A1. Cover 20m with following pattern: Step L + Step R + 1 Squat w/ SB @ 0.5 BW+
A2. 8-12 DB Biceps Curls into Arnold Press
A3. 8-12 Bent-over DB Rows Heavy + 8-12 Bent-over DB Rows into Triceps Kick Backs Light
B. 2 Rounds for time of:
20 DB Burpee Box Step-Overs 2x10/5kg
20m Walking Lunges
200m Run
Fitness
A. Modified „Grace“, for time:
10 DB C&J 2x30/20kg
10 SB C&J 60/40kg
10 Log C&J 60/40kg
B.1 Set of:
40m Burpee Broad Jump + 100m Prowler Sprint AFAP
Fitness
A. 3 Sets of:
A1. 20m Harnessed Bear Crawl
A2. 5 Strict HSPU + ME Push-Ups(10+)
A3. 5-8 Yoke/SB Anderson Squats AHAP
B. 3 Rounds for time of:
20 KBS 24/16kg
30 Double-Unders
Fitness
A. 3 Sets of:
A1. 20m HOH Rope Pull
A2. 5-8 Sumo Deadlifts(off blocks)
A3. 20 (Weighted) Anchored Sit-Ups
B. For time:
25 Calories Row
25 SB Thrusters @ 0.33 BW
Time Cap: 4:00min
Fitness
A. Skill: Butterfly Pull-Ups
B. „1/2 Murph“, for time:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Fitness
A. CF Games Event „Ringer 1“, for time:
30-20-10
Assault Bike(/Row) for calories
Toes-through-rings
B. Modified CF Games Event „Ringer 2“, for time:
15-10-5
Burpees
OA DB OHS 20/10kg
Fitness
5 Rounds for max reps :30s ON/:30s OFF(25:00min) of:
1. Double-Unders
2. Noes-and-toes Handstand Hold
3. Double KB Front Squats 2x24/16kg
4. Ab-Mat Sit-Ups
5. Lateral Box Jumps
Fitness
A. For time:
2 Mile Run
B. Strict Ring Muscle-Up:
1-1-1-1-1-1-1-1-1-1
or
5 Sets of:
5 Strict Pull-Ups
5 Strict Dips
Fitness
A. Teams of 2, 4 Rounds for time of:
A 20 Alternating OA DB Snatch(total) 20/10kg + 20m Reverse Sled Drag w/ Partner on Sled(+weight)
B 20 Alternating OA DB Snatch(total) 20/10kg + 20m Reverse Sled Drag w/ Partner on Sled(+weight)
B. Teams of 3-5, 5 Rounds for time as a relay of:
5 SB over the Yoke AHAP + 5 Anderson Yoke Squats AHAP
Fitness
A. 3 Rounds of:
Row for calories.
Go and stop when coach tells you.
B. 5 Sets of:
Increasing 5m SB Carry station relay
Set up 5 Boxes with 5m distance in between. Load first 4 boxes with sandbags with increasing weight. On 3-2-1-Go start moving the first SB on the 2nd box, the 2nd SB on the 3rd box and so on as fast as possible.