Blog
Fitness
For time:
1 Mile Run
300 Burpees
1 Mile Run
Time Cap: 45:00min
or
AMRAP 45:
400m Run
40 Burpees
Fitness
3 Rounds for time of:
15 Inverted Rows
400m Run
15 (Ring) Dips
350/200m Row
30 Air Squats
40 Double-Unders
Fitness
A. 5 Sets for quality of:
A1. 8-12 DB Front Delt Raises
A2. 8-12 Banded Standing Biceps Opener
B. For time:
12-9-6-3
SB Clean + SB Thruster @0.66 BW
(Weighted) Strict Pull-Up
Fitness
A. Deadlift, 3-5 Sets of:
5 with stop just above floor + 5 gentle TnG + 5 DnG
B. AMRAP X:
X Burpee DB Step Overs 2x20/10kg
X OA DB OHS 20/10kg(alternate arms anytime you like)
X Push-Ups
X Row for calories
Coach tells you when to switch to next exercise.
Fitness
5 Rounds for time of:
20 Box Jumps
20 KBS 24/16kg
20 Pull-Ups
20 WBS 9/6kg
Fitness
A. 4 Sets of:
A1. 20m OA Reverse Sled Drag AHAP
A2. 20m Suitecase Carry AHAP
Note: 1st & 3rd Set left arm, 2nd & 4th set right arm.
B. 3 Sets of:
ME Strict TTB(12+) + Harnessed Bear Crawl
Fitness
A. DB Bench Press
10-10-10
B. For time:
30-20-10
SB Thrusters @0.33 BW
Pull-Ups
Fitness
A. „Annie“, for time:
50-40-30-20-10
Double-Unders
Sit-Ups
B. Teams of 3, AMRAP 20:
A 20m Yoke Carry
A+B+C 15 SB over the Yoke 0.5 BW(total)
B 20m Yoke Carry
A+B+C 15 SB over the Yoke
C 20m Yoke Carry
A+B+C 15 SB over the Yoke
Fitness
A. 5 Sets for quality of:
A1. 5 Backsquats @32X1
A2. 5-8 (Weighted) Pull-Ups
B. 2 Rounds for time of:
20m Floating KBS 24/16kg L
20 OA KB Push Presses L
20m Floating KBS 24/16kg R
20 OA KB Push Presses R
Fitness
A. Yates Rows:
5 Rounds of:
:15s Yates Rows
:15s Yates Row Top Hold
2:00min Rest, increase weight on barbell, then:
4 Rounds of:
:10s Yates Rows
:10s Yates Row Top Hold
2:00min Rest, increase weight on barbell, then:
3 Rounds of:
:5s Yates Rows
:5s Yates Row Top Hold
B. Surprise Workout