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Fitness
Teams of 3-5, for time:
15 BB Push Presses 40/30kg
20m Yoke Carry 2.0 BW
15 BB Front Squats 40/30kg
20m Yoke Carry 2.0 BW
15 BB Thrusters 40/30kg
20m Yoke Carry 2.0 BW
15 BB Push Presses 40/30kg
20m Farmers Carry 1.5 BW
15 BB Front Squats 40/30kg
20m Farmers Carry 1.5 BW
15 BB Thrusters 40/30kg
20m Farmers Carry 1.5 BW
Each section of the workout will be performed in a relay style before moving on to the next section.
Fitness
A. AMRAP 7:
7 Burpees
7 WBS 9/6kg
B. 2-3 Sets of:
20m OH Yoke Carry
C. EMOM 10:
5 Sumo Deadlifts off blocks + 5 Hurdle Jumps
Performance
„Kelly“, 5 Rounds for time of:
400m Run
30 Box Jumps
30 WBS 9/6kg
Fitness
A. For time:
1000m Row
Time Cap: 5:00min
B. AMRAP 3:
Russian Twists with Pec Deck
C. Find your 20RM SB Squat
D. EMOM 5:
5 DB Side Delt Raises + 5 DB Rare Delt Raises
E. Find your 5RM Anderson Yoke Squat
Fitness
A. Skill: Kipping Pull-Up
B. For time, an unknown amount of rounds of:
300/200m Row
15 Pull-Ups/Inverted Rows
3 BW SB Cleans
Cones will be placed at the 0m, 5m, 10m, 15m & 20m mark. Sandbags for cleans are placed at the 0m mark at the beginning of the workout. Every time you finish a round with 3 SB Cleans move the SB to the next mark/cone before starting the next round. Your coach will tell you when you finished the workout on the final mark.
Performance
3 Rounds for time of:
400m Run
30 Thrusters 30/20kg
30 Pull-Ups
Fitness
A. 3 Rounds for time of:
25 Double-Unders
10/10 Stir-the-pod on Med Ball
B. 5 Sets of:
8-12 Incline DB Bench Press
8-12 BB Reverse Biceps Curls
Rest as needed.
C. EMOM 10:
3x 1 SB Toss for distance + Broad Jumps to your SB(as few as possible)
Performance
A. Clean&Jerk
1-1-1-1-1-1-1
B. Deadlift
1-1-1-1-1-1-1
Fitness
Teams of 2, AMRAP 30:
A 500m Row
B 500m Row
A+B 30 SB over Yoke 0.5 BW(total)
Fitness
3 Rounds for time of(17:00min):
1:00min Assault Bike(/Row)
1:00min Box Jumps
1:00min KBS 24/16kg
1:00min WBS 9/6kg
1:00min Push-Ups
1:00min Rest
-then, no rest-
EMOM 10(5 Sets) from minute 17:00 to 27:00:
Even: 3/3 OA DB Snatches AHAP
Odd: 6 Burpees
Fitness
4 Rounds for time of:
200m Row
10 SB Squats(left shoulder loaded) 0.33 BW
200m Run
10 SB Squats(right shoulder loaded) 0.33 BW
-then, no rest-
10-8-6-4-2
SB Back Squats 0.5 BW
SB Bench Press 0.5 BW
Strict Pull-Ups
-then, no rest-
5-4-3-2-1
Rope Climbs
SB Cleans 0.5 BW
Performance
Fitness
A. To „The Rockefeller Skank“ by Fat Boy Slim:
Perform 1 SB Push Press @ 0.25 BW every time you hear „the funk soul brother“.
B. EMOM 10(5 Sets):
Even: :30s Noes-and-toes HS Hold
Odd: :20s L-Sit
C. 3 Sets of:
5 Anderson SB Squats AHAP + 20m SB Carry(turn at 10m)