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Fitness
A. 2-3 Sets of:
HOH Rope Pull
B. EMOM 30:
1. 1 SB Clean + 1 SB Front Squat + 1 SB Press
2. 2 SB Clean + 2 SB Front Squat + 2 SB Press
3. 3 SB Clean + 3 SB Front Squat + 3 SB Press
4. 1+1+1
5. 2+2+2
6. 3+3+3
.
.
.
Fitness
A. Skill: Headstand
B. 5 Rounds for time of:
25 Double Unders
15 Ring Push-Ups
10 Burpee Box Jumps
Fitness
A. AMRAP 5:
5 SB Squats + 20m SB Carry
B. Tempo SB Squats @22X1
10-10-10
C. Anderson Yoke Squat
5-5-5
Fitness
A. For time:
2000m Row
B. 3 Sets of:
B1. BB Biceps Curls
B2. DB Front Delt Raises
B3. Cable Triceps Extensions
Note: Perform the first rep for each movement @1111 and add a second each rep(2nd @2222, 3rd @3333,…) till you can’t keep up with the pattern.
C. 1 Set for time of:
200m Prowler Sprint
Fitness
A. For time:
Double-Unders
BP Russian Twists(total) 20/10kg
B. "Double SB Grace“, for time:
60 SB Clean&Jerk
Fitness
A. Pull-Up Test:
Deadhang from bar, try to pull your chin over for as often as possible.
B. „Karen“ with a twist:
150 WBS 9/6kg for time
Every time you break up a set of WBS, perform a 20m Reverse Sled Drag AHAP.
Fitness
A. Pull-Up Test:
Deadhang from bar, try to pull your chin over for as often as possible.
B. 3 Sets of:
10 SB Lap Squats AHAP
15 Ab-Wheel Roll-Outs
C. For time:
200m Prowler Sprint AFAP
Fitness
A. Pull-Up Test:
Deadhang from bar, try to pull your chin over for as often as possible.
B. 3 Sets of:
B1. ME(10+) Tempo Hanging Leg Raises @2222
B2. Standing Hercules Hoist Rope Pull
C. Teams of 3, as a relay, 18 Rounds(6 each) for time of:
20m SB Carry AHAP
Fitness
A. Pull-Up Test:
Deadhang from bar, try to pull your chin over for as often as possible.
B. 5 Rounds for time of:
400m Run
30 Box Jumps
21 KBS 24/16kg
12 Pull-Ups
Fitness
A. Pull-Up Test:
Deadhang from bar, try to pull your chin over for as often as possible.
B. EMOM 20:
Even: 5 Hang Power Snatches
Odd: 7 High Hurdle Jumps