Blog
Fitness
For time:
1-2-3-4-5-6-7-8-9-10
SB Lap Squat @0.66 BW
SB Bench Press @0.66 BW
SB over the shoulder @0.5 BW(total)
Fitness
A. 3 Sets of:
A1. Standing Hercules Hoist Rope Pull
A2. :30s-1:00min Noes-and-toes Handstand Hold
B. 2 Sets of:
B1. Harnessed Bear Crawl
B2. ME Strict TTB
C. 1 Set of:
40 Lateral Bench Hops(total) + 200m Prowler Sprint
Fitness
„Murph“, for time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Fitness
A. 3 Sets of:
A1. 20m Harnessed Bear Crawl
A2. 20m Farmers Carry AHAP
A3. 10 Deadlifts
B. 4 Sets of:
:15s BB Skull Crushers
:15s Hold BB at 90 degrees
Fitness
A. Skill: Handstand Walk
B. Teams of 2, for time:
5-4-3-2-1
Wall Walks(A+B alternate sets)
-then, no rest-
3 Rounds of:
A+B 20m Walking Lunges
A 20m HSW
B 20m HSW
-then, no rest-
10-9-8-7-6-5-4-3-2-1
Burpee Pull-Ups(A+B alternate sets)
-then, no rest-
10-8-6-4-2
Inverted Burpees(A+B alternate sets)
Fitness
A. 3 Sets of:
A1. HOH Rope Pull
A2. 20m SB Carry AHAP
A3. 10 Bench Press
B. 4 Sets of:
:15s DB Flys
:15s Hold DBs(arms) parallel above floor
Fitness
A. 3 Sets of:
A1. 5 HSPU @31X1
A2. ME(:20s+) L-Sit Hold
B. For time:
50 KBS 32/24kg
25 KB Lateral Squats L
15 KB Snatch L
500m Row
50 KBS 32/24kg
25 KB Lateral Squats R
15 KB Snatch R
Fitness
A. 3 Sets of:
A1. 20m Prowler Push AHAP
A2. 20m Yoke Carry
A3. 10 Backsquats
B. 4 Sets of:
:15s BB Reverse Biceps Curls
:15s Hold BB at 90 degrees
Fitness
5 rounds for time of:
12 DB Stiff Leg Deadlifts 2x30/20kg
9 SB Cleans @0.66 BW
6 SB STO @0.66 BW
Fitness
A. 2 Sets of:
Reverse Sled Drag + Harnessed Bear Crawl
Note: A partner adds weight for the Harnesses Bear Crawl after the Reverse Sled Drag.
B. 2 Sets of:
Zercher Yoke Carry + Farmers Carry AHAP
C. EMOM 7:
5 Sumo Deadlifts off blocks