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Fitness
A. For time:
400m Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400m Run
B. EMOM 5:
5 SB Tosses AHAP
Fitness
A. To „I see you baby“ by Fatboy Slim:
Carry a SB in Front Rack position. Every time you hear „Shaking that ass“ perform a SB Push Press.
B. EMOM 9(3 Sets):
1. 6-8 BB Bent-over Rows
2. 15/15 OA KB Dimmel Deadlift
3. 30 Pec Deck Russian Twists(total)
C. 1 Set of:
100m Sprint AFAP
Fitness
5 Rounds for time of:
17 Double KB Presses
20m Double KB Front Rack Carry
20m Double KB Walking Lunges
20m KB Farmers Carry
17 Double KB OHS
20m Double KB OH Carry
2x16/12kg recommended.
Fitness
3 Rounds for time of:
200m Run
50 Double-Unders
200m Run
25 V-Ups
200m Run
25 Push-Ups
200m Run
25 Pull-Ups
Fitness
Teams of 2, for time:
27-21-15-9
Row for calories
Thrusters 40/30kg
"I go, you go“-style workout. A does 27cal. on the rower, then B. A does 27 Thrusters, then B. And so on.
Fitness
A. 3 Rounds for time of:
12 Burpee Tuck Jumps
12 SB over the shoulder 0.5 BW(total)
20m Reverse Bear Crawl
B. 3 Sets of:
B1. 40m(2x20m) HOH Rope Pull
B2. 8-12/8-12 OA DB Bench Press @21X1
Fitness
8 Rounds for time of:
400/300m Row
12 SB Presses 0.33 BW
12 Candlestick Roll into Jumping Pull-Up
18 SB Squat 0.5 BW
Time Cap: 35:00min
Fitness
A. 2 Sets of:
ME OA KBS(20+) + OA Reverse Sled Drag
1st set with left arm, second with right arm.
B. 2 Sets of:
ME TTB(12+) + Harnessed Bear Crawl
C. Death by:
10m Shuttle Sprints
Workout starts with 3x 10m.
