Blog
Fitness
„Barbara“, 5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3:00min Rest
Time each round. Score is total time to complete the workout.
Fitness
Teams of 3, AMRAP 15(switch stations OTM):
1:00min Assault Bike for calories
1:00min SB Front Squat
1:00min TTB
Score is total # of reps+calories.
Teams of 3, AMRAP 15(switch stations OTM):
1:00min Row for calories
1:00min SB over the shoulder
1:00min Rope Climbs
Score is total # of reps+calories.
Fitness
A. 3 Sets of:
HOH Rope Pull
B. 2 Sets of:
Reverse Sled Drag
C. 2 Sets of:
Harnessed bear Crawl
D. 1 Set of:
Prowler Sprint
Fitness
A. AMRAP 7:
Burpees
B. For time:
The whole group carries all Sandbags for 20m. And back.
Any style of carry is allowed. Any amount of persons are allowed to carry a SB.
C. For time:
The whole group carries every Bumper Plate for 20m using the Yokes. And back.
Conventional Yoke Carry(not OH or Zercher). Only one person performs a carry with the yoke at a time.
D. EMOM 5:
5 SB Clean&Push Press AHAP
Performance
„Linda“, for time:
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 BW
Bench Press 1.0 BW
Squat Clean 0.75 BW
Fitness
A. Every 3 minutes OTM for 30:00min(10 Rounds):
15 WBS 9/6kg
12 KBS 24/16kg
8 Burpees
B. Find your 1RM TGU
Fitness
A. AMRAP 10:
10 Pull-Ups/Ring Rows
10m Reverse Bear Crawl
200/150m Row
B. EMOM 10(5 Sets):
Even: 8-12 Ab-Wheel Roll-Outs
Odd: 8-12 SB Bench Presses AHAP
C. EMOM 5:
6-8 BB Biceps Curls
Performance
For time:
15 Deadlifts 100/70kg
5 Rope Climbs
12 Deadlifts 100/70kg
4 Rope Climbs
9 Deadlifts 100/70kg
3 Rope Climbs
6 Deadlifts 100/70kg
2 Rope Climbs
3 Deadlifts 100/70kg
1 Rope Climbs
Fitness
Teams of 2, for time:
A 500m Row
B 500m Row
A 500m Row
B 500m Row
-then, no rest-
AMRAP 20:
A 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
B 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
-then, no rest-
30 SB over the Yoke(together, alternating)
Fitness
„Fight gone bad“, 3 Rounds of:
1:00min WBS 9/6kg
1:00min SDHP 30/20kg
1:00min Box Jumps
1:00min Push Presses 30/20kg
1:00min Row for calories
1:00min Rest
Fitness
A. 4 Rounds for time of:
10 SB Split Stance Presses(L leg fwd)
20m SB OH Carry
10 SB Split Stance Presses(R leg fwd)
20 DB Bent-over Rows
B. Test:
20m OH Yoke Carry AHAP
C. Test:
400m Run for time
Fitness
A. „Annie“, for time:
Double-Unders
Sit-Ups
Time Cap: 9:00min
B. Back Squat
8-8-8
C. EMOM 10:
5 Hang Power Cleans
Performance
For time:
600m Run
21 KBS 24/16kg
12 Pull-Up
400m Run
21 KBS 24/16kg
12 Pull-Up
200m Run
21 KBS 24/16kg
12 Pull-Up