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Fitness
A. 3 Rounds for time of:
50 Lateral Bench Hops
25 Ring Push-Ups
50 Lunging WBS 6/4kg
15 L-Sit Pull-Ups
B. 2-3 Sets of:
ME Forearm Carry + HOH Rope Pull
Fitness
A. Teams of 3:
A 4 Lateral Burpees over the SB + 4 SB Flips
B 4 Lateral Burpees over the SB + 4 SB Flips
C 4 Lateral Burpees over the SB + 4 SB Flips
.
.
.
Use pattern to cover 60m of distance for time.
B. Find your 1RM BB Front Squat
Fitness
A. Teams of 2, for time:
6-4-2-4-6
Alternating SB over the shoulder @ 0.5 BW
-then, no rest-
12-8-4-8-12
Calories Assault Bike
-then, no rest-
24-16-8-16-24
SB Squats @ 0.5 BW
-then, no rest-
12-8-4-8-12
Calories Assault Bike
-then, no rest-
6-4-2-4-6
Alternating SB over the shoulder @ 0.5 BW
B. 3 Sets of:
Chainsaw Rope Pull + Reverse Sled Drag
Fitness
A. 5 Rounds for time of:
350/200m Row
9 DB Man Makers 2x15/10kg
9 Inverted Burpees
Time Cap: 17:00min
B. Find max weight within 2-3 sets for a 40m SB Carry
Fitness
AMRAP 25:
200m Run
12 Pull-Ups
12 Push-Ups
12 Bumper Plate GTO 25/15kg
Fitness
5 Rounds for time of:
12 Strict BB Press 40/30kg
8 Strict HSPU
20m Bear Crawl
20m Broad Jumps
Fitness
AMRAP 30:
500/350m Row
25 OA KBS 24/16kg L
25 Box Jumps
25 OA KBS 24/16kg R
25 Box Jumps
5 Legless Rope Climbs
Fitness
A. Teams of 2, for time:
50-40-30-20-10
Partner WBS 9/6kg
Between each set:
A 20m DB OH Walking Lunges L 20/10kg
B 20m DB OH Walking Lunges L 20/10kg
A 20m DB OH Walking Lunges R 20/10kg
B 20m DB OH Walking Lunges R 20/10kg
B . 2 Sets of:
100m Prowler Sprint
Rest as needed between sets.
Fitness
A. „Elizabeth“ with Power Cleans, for time:
21-15-9
Power Cleans 60/40kg
(Ring) Dips
Time Cap: 10:00min
B. 3 Sets of:
5 BB (Hang) Power Cleans AHAP + Harnessed Bear Crawl
Fitness
A. 5 Rounds of(14:30min):
:30s Noes-and-toes Handstand Hold
:30s Rest
:30s Reverse Plank Hold
:30s Rest
:30s Active Hang
:30s Rest
B. 3 Sets of:
ME DB Incline Bench Press(20+) + Hercules Hoist Rope Pull