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Fitness
A. Atlas Stone Lift
3-3-3-3-3-3-3
B. 2-3 Sets of:
20m OH Yoke Carry
C. 3 Sets of:
20m Harnessed Bear Crawl
Fitness
Fitness: NO SLEDS
A. 3 Sets of:
A1. Supinated Active Hang
A2. 20m Double handed Rope Pull with feet against SB
B. Death by:
10m Shuttle Sprints
Fitness
„Thor“, 5 Sets of :30s ON/:30s OFF(24:30min):
1. Sledge Hammer
2. Bear Crawl L/R + Bear Crawl with rotation L/R + High Jump
3. Battle Ropes
4. SB over the Shoulder L + 1 Lateral Burpee over the SB + SB over the Shoulder R + 1 Lateral Burpee over the SB
5. Assault Bike
Fitness
A. 3 Sets of:
A1. Pronated Passive Hang
A2. ME Pronated Inverted Rows(10+) + 5 Supinated Wide Grip Chest-to-bar (Jumping) Pull-Ups
B. 3-5 Sets to find your:
1RM OA Barbell Deadlift
Between sets perform a :30s-:60s Yoke Hold AHAP.
Fitness
A. 3 Sets of:
A1. Active Towel/Rope Hang
A2. ME Pronated BB Rows(15+) + 5 Supinated BB Rows
B. AMRAP 9 of the following ladder:
1 KBS 32/24kg
1 Burpee
2 KBS 32/24kg
2 Burpee
3 KBS 32/24kg
3 Burpee
.
.
.
Fitness
2 Rounds for time of:
50 SB Front Squats
400m Run
40m Bear Crawl
40 TTB
Fitness
A. 3-4 Sets of:
8-12 Supinated Lat-Pull Downs
8-12 DB Incline Bench Presses
B. OHS:
1-1-1-1-1-1-1-1-1-1
Fitness
A. 3 Sets of:
A1. 15/15 Landmine Rows
A2. 5 T-Bar Rows AHAP
B. B. 4 Sets of:
1 KB Front Rack Lunge L
1 KB Press L
1 KB Front Rack Lunge R
1 KB Press L
.
.
.
Cover 20m of distance unbroken with this pattern. 2nd and 4th set hold KB with right arm.
Fitness
„Thanos“, for time:
30 DB Squat Clean Thrusters 2x20/10kg
30 Burpee Pull-Ups
15 DB Squat Clean Thrusters 2x20/10kg
15 Burpee Pull-Ups
Every :30s starting at 00:30 on the clock perform 1 Burpee.
Starting at 5:00 perform 2 Burpees every :30s.
Starting at 10:00 perform 3 Burpees every :30s.
Time Cap: 15:00min