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Fitness
A. AMRAP 7:
7 OA KB Deadlift L
20m KB Suitecase Carry L
7 OA KB Deadlift L
20m KB Suitecase Carry L
B. 3 Sets of:
8-12 DB Z-Presses
C. 3 Sets of:
20m Zercher Yoke Carry
D. Find your 1RM Log Clean&Push Press
Performance
For time:
1200m Run
9 Pull-Ups
9 Thrusters 40/30kg
800m Run
15 Pull-Ups
15 Thrusters 40/30kg
400m Run
21 Pull-Ups
21 Thrusters 40/30kg
Fitness
A. 3 Rounds for time of:
20m Walking Lunges
20m Lateral Bear Crawl
20m Reverse Walking Lunges
20m Lateral Bear Crawl
B. Tabata:
Plank Punch-Outs
C. 2 Sets for quality of:
ME Push-Ups(20+)
ME Strict neutral grip Pull-Ups(10+)
ME Strict TTB(10+)
Rest as needed.
D. Find your max hight for:
1 Kneeling Jump(or Box Jump)
Performance
„Cindy“, AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Fitness
2 Rounds for time of:
1000m Row
50 KBS 24/16kg
50 WBS 9/6kg
50 Burpees
50 Box Jumps
15 SB Cleans @BW
Performance
5 Rounds for time of:
15 Deadlifts 60/40kg
400m Run
15 GHD Sit-Ups
Fitness
Teams of 2, for time:
SB Clean 0.5 BW
SB Bench Press 0.5 BW
SB Front Squat 0.5 BW
Only one partner working at a time. A does 10 Cleans, then B. Then A does 10 Bench Presses, then B. Same with Squats after that. Then repeat with 9 repetitions and so on.
Fitness
„Barbara“, 5 Rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Exact 3:00min Rest after each round.
Fitness
A. Teams of 2, AMRAP 8:
Row for calories.
Only one partner working at a time. Switch every :30s. Score is total # of calories. Key for a high score is fast transitions between partners.
B. 5 Rounds for time of:
20m Bear Crawl
20m Burpee Broad Jumps
C. Find your 1RM OA DB Push Press
Performance
„Diane“, for time:
21-15-9
Deadlifts 100/70kg
Fitness
A. AMRAP 5:
Burpee Box Jump Overs
Flow. Pace. Don’t stop. Stay moving.
B. Move 10.000/7500kg total load over 20m sections with the following exercises:
Yoke Carry
Farmers Carry
Sandbag Carry
2000/1500kg
Choose load and exercises to cover total load as you like as soon as you finished at least 2000/1500kg with each exercise(e.g. 200kg Yoke Carry 10x20m = 2000kg). Load within exercises may vary for every 20m section.
C. EMOM 5:
4 SB over the shoulder AHAP
Fitness
A. Skill: Kipping TTB
B. A 12:00min clock, climb the ladder up as far as you can:
1 TTB
1/1 OA DB Snatch 30/20kg
2 TTB
2/2 OA DB Snatch 30/20kg
3 TTB
3/3 OA DB Snatch 30/20kg
.
.
.
C. 2 Sets of:
ME WBS(50+) + Reverse Sled Drag
D. 2 Sets of:
200m Prowler Sprint AFAP
Performance
A. Frontsquat
3-3-3-3-3-3-3
B. Weighted Pull-Up
1-1-1-1-1-1-1-1-1-1