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Fitness
A. 4 Sets of:
:30s Mixed Grip Hang + Hercules Hoist Rope Pull
B. 5 Sets of:
300/200m Row
20 Push-Ups
Fitness
EMOM 21:
1. 5 Supinated Barbell Rows AHAP
2. 10 Barbell Deadlifts
3. 15 Box Jumps
Fitness
A. 3 Sets of:
Hercules Hoist Rope Pull AHAP
B. 3 Sets of:
Chainsaw Rope Pull AHAP + Reverse Sled Drag
C. 3 Sets of:
20m Yoke Carry AHAP
Fitness
A. For time:
21-15-9
SB Lap Squats off the ground 0.66 BW
HSPU
B. Strict HSPU
5-5-5-5-5
Fitness
A. To „The Rockafeller Skank“ by Fatboy Slim
Stand with SB in back rack position. Every time you hear „the funk soul brother“ perform a SB Back squat.
B. Front Squat
5-5-5
C. Accumulate 3:00min of passive Hang with as few sets as possible. 1:1 Work:Rest ratio.
Fitness
A. Tabata, :20s ON/ :10s OFF:
1 Push-Up on DBs + 1/1 DB Tripod Row 2x15/10kg
B. Tabata, :20s ON/ :10s OFF:
Assault Bike for calories
C. Tabata, :20s ON/ :10s OFF:
L-Hang
Fitness
5 Rounds for time of:
15/15 OA KB Deadlift 32/24kg
10/10 OA KB Thruster 24/16kg
5/5 OA DB Rows AHAP
-then, no rest-
20m Harnessed Bear Crawl AHAP
Fitness
2 Rounds for time of:
400m Run backwards
500m Row
30 SB Clean&Jerk 0.5 BW
Fitness
A. Pull-Up Test:
Hang from a bar(dead hang) and try to perform a Pull-Up.
B. 3 Sets of:
B1. 5 Eccentric Pull-Ups with 3-5s descent
B2. :20-30s Hang from Barbell
C. Teams of 3, for time:
9x20m Zercher Yoke Carry AHAP as a relay(each team member 3x20m)
-then, no rest-
90 SB over the Yoke 0.66 BW, as a relay(30 reps each team member)
Fitness
A. Pull-Up Test:
Hang from a bar(dead hang) and try to perform a Pull-Up.
B. 3 Sets of:
5 Inverted Ring Rows(feet on bench) + HOH Rope Pull
C. 1 Set of:
20 Plyo Box Jumps + Reverse Sled Drag
D. 2 Sets of:
40m Partner Carry + Harnessed Bear Craw