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Fitness
A. AMRAP 7:
7/7 OA KBS 32/24kg
14 DB Box Step Overs 2x20/10kg
21 Air Squats
B. 2 Sets of:
HOH Rope Pull
C. 2 Sets of:
Harnessed Baer Crawl
D. EMOM 10:
Even: 6 SB Tosses
Odd: 6 Slam Balls
Performance
„Elizabeth“, for time:
21-15-9
Squat Cleans 60/40kg
Ring Dips
Fitness
A. Skill: Butterfly Pull-Ups
B. EMOM 30:
Even: 3 Pull-Ups + 6 Push-Ups + 9 Air Squats
Odd: 25 Double-Unders
Fitness
A. For time:
21-15-9
Thrusters 40/30kg
Pull-Ups/Jumping Pull-Ups
Time Cap: 9:00min
B. For time:
21-15-9
Deadlifts 100/70kg
HSPU
Fitness
A. AMRAP 10:
3 Wall Walks
6 KBS 32/24kg
9 Box Jumps
B. BB Deficit Stiff Leg Deadlift
10-10-10
C. 5 Sets of:
Cover 20m distance with 1 SB Clean + 1 SB Chest Pass + as few Broad Jumps to your SB
:20s Rest
Fitness
A. AMRAP 6:
6 Burpees
12 KB Push Presses 2x16/12kg
B. BB Front Squat:
8-8-8-6-6-6
C. EMOM 6:
3 Hang Power Cleans
Performance
"Helen", 3 Rounds for time of:
400m Run
21 KBS 16/12kg
12 Pull-Ups
Fitness
A. Listen to „Happy“ by Pharrell Williams while walking with a SB in the back rack position. Every time you hear „Happy“ perform a SB Backsquat.
B. 5 Sets of:
8-12 Landmine Rows L/R
8-12 Half kneeling Landmine Presses L/R
:20s L-Hang
Rest as needed.
C. EMOM 7:
6 Anderson SB Squats AHAP
Fitness
Teams of 2, 3 Rounds for time:
A 33 Push-Ups
A 20m HOH Rope Pull
B 33 Push-Ups
B 20m HOH Rope Pull
A 50 WBS 9/6kg
A 20m Reverse Sled Drag
B 50 WBS 9/6kg
B 20m Reverse Sled Drag
A 33 TTB
A 20m Harnessed Bear Crawl
B 33 TTB
B 20m Harnessed Bear Crawl
Performance
"J.T.", for time:
21-15-9
HSPU
Ring Dips
Push-Ups
Fitness
A. 2 Rounds for time of:
500m Row
25 DB Thrusters 2x10/5kg
15 Strict Pull-Ups
Time Cap: 11:00min
B. 5 Rounds of:
20 Side Delt Raises
20/20 Hammer Curls
20 Triceps Extensions
20 Chest Flys
Rest as needed.
C. For time:
30 SB Clean&Press 0.5 BW
Fitness
10 Rounds for time of:
10 DB Squat Cleans 2x20/10kg
10 Strict Pull-Ups
Fitness
A. 3 Sets of:
ME Dips(12+) + Hercules Hoist Rope Pull
B. 2 Sets of:
20m OA Reverse Sled Drag L + 20m OA Reverse Sled Drag R
C. 2 Sets of:
20m Harnessed Bear Crawl
D. EMOM 5:
5 Power WBS + 5 Borad Jumps