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Fitness
A. Pull-Up Test:
Hang from a bar(dead hang) and try to perform a Pull-Up.
B. 3 Sets of:
B1. 10-15 Lat Pull-Downs
B2. :30s Towel Hang
C. „Kelly“, 5 Rounds for time of:
400m Run
30 WBS 9/6kg
30 Box Jumps
Time Cap: 25:00min
Fitness
A. Pull-Up Test:
Hang from a bar(dead hang) and try to perform a Pull-Up.
B. 3 Sets of:
B1. 5 Supinated BB Rows AHAP
B2. :30s Active Hang
C. 4 Rounds for time of:
15 BB Bench Press 80/55kg
30 KBS 32/24kg
Fitness
„Brenton“, 5 Rounds for time of:
30m Bear Crawl
30m Broad Jumps
Do 3 Burpees after every 5 Broad Jumps
Fitness
AMRAP 20 of „King Kong“:
1 Deadlift 200/135kg
2 Muscle-Ups
3 Squat Cleans 115/75kg
4 HSPU
Fitness
For time:
OA DB Snatch L 30/20kg*
40m DB Suitecase Carry AHAP
Double-Unders*
40m DB Suitecase Carry AHAP
OA DB Snatch R 30/20kg*
33-27-21-15-9 Reps
Fitness
A. 5 Sets for quality of:
A1. 5 Eccentric HSPU with 5 second descent
A2. 5 Eccentric Pull-Ups with 5 second descent
A3. 20 Ab-Mat Sit-Ups
Rest as needed.
B. 3 Sets of:
5 Anderson Yoke Squats + 20m Yoke Carry AHAP
Fitness
A. Teams of 2, for time:
Ski Hops(each side)
No Push-Up Burpees to a plate
SB Step-Ups
B. Bear Hug a SB:
Step L + Step R + 1 SB Squat
Every time you repeat the pattern increase the number of SB Squats by 1. Keep the pattern to cover 20m distance. 2-3 Sets to find max weight.
Fitness
A. 3 Sets of:
300/200m Row + 20 KBS AHAP + Harnessed Bear Crawl
B. 5 Sets to find your 1RM BB OH Press
Before each set perform 15-20 heavy Lat-Pull-Downs.
Fitness
1 Mile Run
9 SB Clean&Jerk @ 0.5 BW
9 TTB
800m Run
15 SB Clean&Jerk @ 0.5 BW
15 TTB
400m Run
21 SB Clean&Jerk @ 0.5 BW
21 TTB
Fitness
A. 5 Sets of:
8-12 DB Side Delt Raises
8-12 Alternating Db Biceps Curls
8-12 Cable Triceps Extensions
B. 3 Sets of:
20m Farmers Carry AHAP + 20m Yoke Carry AHAP + 100m Prowler Sprint AFAP
Rest as needed.