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Fitness
A. 3 Sets of:
HOH Rope Pulls
B. 2-3 Sets of:
Reverse Sled Drag
C. 2-3 Sets of:
Harnessed Bear Crawl
D. 1 Set of:
200m Sled Sprint
Fitness
A. 3 Sets of:
60m(20-20-20m) SB Carry AHAP
B. EMOM
Even: ME WBS
Odd: ME Burpees
Workout is over when a total of 150 WBS and 100 Burpees is performed. If you finish one task before the other finish the remaining reps for time.
Fitness
A. X Rounds for time of:
X KBS 32/24kg
X Pull-Ups
X Double-Unders
X = Coaches Choice
B. 3 Sets of:
ME SB Bench Presses(12+) + ME DB Bench Presses(10+) + ME BB Bench Presses(8+)
Fitness
A. 3 Sets of:
ME SB Squats(20+) + 5 BB Front Squats
B. For time:
200m Run
9 DB Squat Clean Thruster 2x20/10kg
400m Run
15 DB Squat Clean Thruster 2x20/10kg
800m Run
21 DB Squat Clean Thruster 2x20/10kg
Fitness
3 Rounds for time of:
40 Double-Unders
15 Standing DB Double Biceps Curls into Arnold Press 2x20/10kg
400m Run
15 Bent-over DB Rows 2x20/10kg
Fitness
Teams of 2, for time:
10-9-8-7-6-5-4-3-2-1
SB Lap Squats 0.66 BW
SB Bench Press 0.5 BW
SB over the Shoulder 0.33 BW
Workout is performed in an "I go, you go“-fashion.
Fitness
A. 3 Sets of:
A1. 40m Zercher Yoke Carry AHAP
A2. 5/5 OA BB OH Press
B. 3 Sets of:
B1. 20/20m Suitecase Carry AHAP
B2. 5/5 OA BB Deadlifts
C. 1 Set of:
15/10 cal. Assault Bike into 100m Sprint AFAP
Fitness
For time:
50 SB Front Squats @0.33 BW
25 Strict Pull-Ups
15 TTB
50 SB Squats @0.5 BW
25 Strict Pull-Ups
15 TTB
50 SB Back squats @0.5 BW
25 Strict Pull-Ups
15 TTB
Fitness
SB -„Grace“ with a twist:
30 SB Clean&Jerks
Starting at 1:00min on the clock perform X amount of burpees OTM.
@ 0.66 BW SB X = 5
@ 0.5 - 0.66 BW SB X = 6
@ 0.33 - 0.5 BW SB X = 7
@ 0.25 - 0.33 BW SB X = 8