Blog
Fitness
EMOM 30:
Even: 8 BB Deadlifts + 8 Lateral No-push-up Burpees over the bar
Odd: 6 Anderson SB/Yoke Squats + 12 KBS 32/24kg
Fitness
AMRAP 30:
1 Forward Roll
2 Lenghts Monkey Bar
4 Wall Walks
6 TTB
8 Lateral Burpee Box Jumps
10 Strict Pull-Ups
20m Lizard Walk
Fitness
AMRAP 20:
6 SB over the shoulder R
12 SB Squats w/ SB on L Shoulder
400m Run
6 SB over the shoulder L
12 SB Squats w/ SB on R Shoulder
Fitness
A. For time:
Buy in: 20m Harnessed Bear Crawl
3 Rounds of:
10 OA KB Deadlift 32/24kg L
5 Over-the-box Jump
10 OA KB Deadlift 32/24kg R
5 Over-the-box Jump
Cash out: 200m Prowler Sprint
B. SB on box speed clean ladder
Set up 5 Stations with SB from moderate to heavy weight. On 3-2-1-Go get each SB on Boxes from moderate to heavy AFAP.
Fitness
A. Teams of 2, 2 Rounds for time of:
A+B Cover 20m with following pattern:
1 Burpee + Lunge L + 1 Burpee + Lunge R
-then-
A does a 40m Partner Carry with B
B does a 40m Partner Carry with A
B. For quality:
BB Press
(Weighted) Pull-Up
Fitness
A. For time:
500m Row
B. 5 Sets of SB Front Squats:
1st Set: 10-8-6-4-2
2nd Set: 8-6-4-2
3rd Set: 6-4-2
4th Set: 4-2
5th Set: 2
Have a partner to increase weight during reps in each set. After each of set perform a 40m SB Carry AHAP.
Fitness
Montag:
A. 3 Rounds of:
:30s L-Sit Hold
:30s Rest
:30s Noes-and-toes Handstand Hold
:30s Rest
:30s Push-Ups
:30s Rest
B. 3 Sets:
30 KBS AHAP + Reverse Sled Drag
Fitness
A. 3 Rounds for time of:
20 Double-Unders
15 BB Ab-Wheel Roll-Outs
10 BB Bent-over Rows(pronated)
B. For time:
100 KB Thrusters 2x24/16kg
Fitness
A. 3 Sets for quality of:
A1. 8-12 Side Delt Raises(from behind the back)
A2. 8-12 Front Delt Raises(supinated)
A3. 10/10/10 T/I/Y-Raises
B. 3 Sets for quality of:
B1. 8-12 Wide Grip Lat Pull-Downs
B2. 8-12 DB Seated Presses
C. 3 Sets for quality of:
C1. SZ/BB Curls
C2. SZ/BB Triceps Extension
D. 3 Sets for quality of:
D1. 8-12 Hamstring Curls(on bench with pec deck, using a med ball)
D2. 8-12 Leg Extensions(on a box with pec deck, using a med ball)
E. Teams of 2, in as few sets as possible:
100 Leg Presses(each)*
*Partner with plate on your feet. Switch whenever needed.