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Fitness
A. AMRAP 12:
25 Double-Unders
10 DB Man Makers 2x10/5kg
10 TTB
B. 2-3 Sets of:
20m Yoke Carry AHAP + 20m Farmers Carry
C. Atlas Stone Lift:
5-5-5
Fitness
A. 3 Rounds for time of:
6 Inverted Burpees
9 Burpees
6 Burpee Box Jumps
9 Burpee Pull-Ups
B. BB Deadlift:
8-8-8
C. Weighted Dips:
3-3-3
Performance
A. Backsquat:
2-2-2-2-2-2-2-2-2-2
B. For time:
30 Ring Muscle-Ups
Fitness
Teams of 3, 5 Rounds(19:00min) for total reps:
1:00min Assault Bike(/Row)
1:00min SB Push Presses
1:00min DB Squat Cleans 2x20/10kg
1:00min Rest
Fitness
A. 2-3 Sets of:
ME (Ring) Dips(12+) + Hercules Hoist Rope Pull
B. 3 Sets of:
20m Reverse Sled Drag into 20m Harnessed Bear Crawl
Have partners ready to add load before starting the harnessed bear crawl.
C. 1 Set of:
50 Mountain Climbers(total) into 100m Prowler Sprint
Fitness
A. For time:
10-8-6-4-2
SB Floor Presses 0.5 BW
Burpees
Time Cap: 4:00min
B. 2 Sets of:
20 Deficit Stiff leg Deadlift with snatch grip
C. 2 Sets of:
20m Yoke Carry AHAP
D. 3 Sets of:
5 Anderson Yoke Squats
Fitness
A. For time:
50 SB Front Squats 0.5 BW
SB Squats have to be uneven, so a total of 25/25 reps with one foot raised. Time Cap: 3:00min
B. 2 Sets of:
HOH Rope Pull
C. 2 Sets of:
40m Farmers Carry AHAP
D. Find max height for:
1 Legged Box Jump
Always start your weaker side first.
Performance
„Fight gone bad“, 3 Rounds of(17:00min):
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
Score is total # of reps+calories.
Fitness
A. AMRAP 15:
300/200m Row
20m Bear Crawl
20 SB Dimmel Deadlifts
B. 10min Skill/Strength: Skin the cat
C. EMOM 10:
4 SB Cleans AHAP
Fitness
A. 3 Rounds for time of:
400m Run
7 L-Sit Pull-Ups
14 Ring Dips
B. BB Front Squats
8-8-8
C. (Weighted) Pull-Ups
3-3-3-3-3
Fitness
1 Broad Jump
2 DB Push Presses 2x20/10kg
3 Pull-Ups/Inverted Rows
4 Box Jumps
5 KB Goblet Squats 24/16kg
6 Lateral Burpees over the bar
7 WBS 9/6kg
8 Ab Mat Sit-Ups
9 KBS 24/16kg
10 TTB
11 Push-Ups
12 BB Power Cleans @BW
This workout has 12 rounds. Always start with one broad jump and each round add one movement before restarting again. First 3 rounds look like this: 1 Broad Jump, 1 Broad Jump + 2 DB Push Presses, 1 Broad Jump + 2 DB Push Presses + 3 Pull-Ups,…!
Time Cap: 30:00min
Performance
For time:
50 Clean&Jerk 40/30kg
