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Fitness
„Rowing Kelly“, 5 Rounds for time of:
500/350m Row
50 WBS 9/6kg
50 Box Jumps
Fitness
Teams of 3, EMOM 30(10 Rounds):
1. Assault Bike(/Row)
2. SB Thrusters
3. SB over the shoulder AHAP
Fitness
A. 5 Sets of:
8-12 Seated DB OH Presses
8-12 Strict (Weighted) Pull-Ups
20 Anchored (Weighted) Sit-Ups
Rest as needed.
B. Teams of 3, AMRAP 15, as a relay:
20m SB Carry AHAP
SB Carry off boxes.
C. Find your 1RM SB Clean
Fitness
For time:
100 Box Jumps
-then, no rest-
22-16-10
Inverted Burpees
Pistols(total)
-then, no rest-
Cover 40m distance with as few broad jumps as possible.
Performance
3 Rounds for time of:
15 Muscle-Ups
100 Air Squats
Fitness
A. 3 Rounds for time of:
20m DB Lunges 2x10/5kg
20 Alternating DB Tripod Rows 2x10/5kg(total)
B. B. EMOM 12(4 Sets):
1. Banded „Ski Erg“ Pulls
2. HOH Rope Pull
3. SB Tosses
Fitness
A. For time:
10-9-8-7-6-5-4-3-2-1
Push-Ups
In between sets perform 10 Alternating Shoulder Taps(total).
B. EMOM 12(4 Sets):
1. Slam Balls
2. Reverse Sled Drags
3. Anderson SB Squats AHAP
Performance
A. Barbell Press
5-5-5-5-5
B. Squat Clean
1-1-1-1-1-1-1-1-1-1
Fitness
A. 3 Rounds for time of:
30 Double-Unders
20 KBS 24/16kg
10 HSPU
B. KB Front Squat Ladder, EMOM 7:
8 Double KB Front Squats
Stations are: 2x8kg/2x12kg/2x16kg/2x20kg/
C. KB Clean Ladder, EMOM 7:
4 Double KB Cleans
Stations are: 2x8kg/2x12kg/2x16kg/2x20kg/
Performance
10 Rounds for time of:
10 Pull-Ups
10 Ring Dips
Fitness
Teams of 2, AMRAP 30:
100m Run
7 Push-Ups
7 Ring Dips
14 Alternating Tripod DB Rows(total) 2x20/10kg
21 DB Front Squats 2x20/10kg
Fitness
A. 3 Sets of:
OA Chainsaw Rope Pull + Reverse Sled Drag
B. 3 Sets of:
Chainsaw Rope Pull(Hinge variation) + Reverse Sled Drag
C. Teams of 2, for time:
60 SB over the Yoke 0.66BW(total)
Fitness
A. 2 Sets of:
1:00min FLR
1:00min Active Hang
1:00min Active Squat Bottom Hold
B. 3 Rounds of in teams of 2:
A 1:00min Leg Press
:30s Rest/Transition
B 1:00min Leg Press
:30s Rest/Transition
Partner holds a 10kg plate in front of him/her to imitate a Leg Press.
C. For quality:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
SB Bench Press
BB Row pronated grip
D. EMOM 10:
Even: 6-8 Weighted Calf Raises(use DB/KBs from benches/boxes or Farmers Handles)
Odd: 5 DB Side Delt Raises + 5 DB Rear Delt Riases