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Fitness
Sled
2 Sets of:
ME SB Floor Presses(20+) + HOH Rope Pull
Lie on your back while doing the rope pull, feet above the floor. One partner pushes down left leg during your first set, vice versa on your second set.
2 Sets of:
30 Alternating Jumping Lunges(total) + OA Reverse Sled Drag
2 Sets of:
ME SB Himmel Dedalift(20+) + Harnessed Bear Crawl
1 Sets of:
10 calories AB+ 10 Burpees + 50m Prowler Sprint
Fitness
A. Skill: Coaches Choice - Kipping or Butterfly Pull-Up
B. AMRAP 15:
30 WBS 9/6kg
20 Pull-Ups/Jumping Pull-Ups
10 Burpees
C. 3 Sets of:
10-12 Deficit Stiff Leg Deadlifts
8-12 Dips
D. EMOM 5:
5 Anderson SB Squats AHAP
Fitness
A. AMRAP 10:
20m Double DB Front Rack Lunges 2x10/7,5kg
20 Alternating DB Tripod Rows 2x10/7,5kg(total)
20m Bear Crawl
20m Double KB Front Rack Carry 2x32/24kg(yes, go real heavy on those!)
B. Tabata, 8x:20s ON/:10s OFF:
Flutter Kicks with Pec Deck
C. 2-3 Sets of:
ME Wide Grip Push-Ups(15+) + Chainsaw Rope Pulls + Reverse Sled Drag
D. Find your 3RM SB Squat
Performance
5 Rounds for time of:
30 Thrusters 20/15kg
30 L-Sit Pull-Ups
Fitness
A. AMRAP 10:
9 Candlestick Rolls
100m Run
12 Arch Rocks
21 Air Squats
B. 2 Sets of(2:00min):
:30s DB Supinated Front Delt Raises
:30s DB Bent-over Rows
C. EMOM 10(5 Sets):
Even: :30s-:40s Noes-and-Toes Handstand Hold
Odd: :20s-:30L-Hang
D. EMOM 5:
3-5 Strict HSPU
Fitness
4 Rounds of:
14 SB Bench 0.5 BW
14 Double-Unders
14 Box Jumps
-then, no rest-
DB Bench 2x30/20kg
TTB
Strict Pull-Ups
-then, no rest-
15 Barbell Bench Press @BW
Performance
A. Push Jerk
3-2-2-2-1-1-1-1-1-1
B. Clean
1-1-1-1-1-1-1-1-1-1
Performance
For time:
50-40-30-20-10
Back Extensions
WBS 9/6kg
Box Jumps
Fitness
A. For time:
300m Row
30 Ab Mat Sit-Ups with Pec Deck
200m Row
20 Ab Mat Sit-Ups with Pec Deck
100m Row
10 Ab Mat Sit-Ups with Pec Deck
B. 3 Sets of(2:40min):
:20s Alternating Stationary Bear Crawl
:20s Plank Hold
:20s Rest
C. 2 Sets of:
ME SB Front Squats(15+) + 200m Backwards Run
D. 2 Sets of:
ME SB Back Squats(15+) + 100m Prowler Sprint
E. EMOM 5:
3/3 OA Power WBS
Fitness
„Murph“, for time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Time Cap: 40:00min
Fitness
Team-„Helen“, in teams of 2, 6 Rounds of(3 each):
400m Run
21 KBS 24/16kg
12 Pull-Ups
A completes full round while B rests, then switch. Perform every round AFAP.
Fitness
A. AMRAP 7:
7 TTB
14 Push-Ups
7 Pull-Ups
B. 4 Sets of(1:00min):
:15sec DB Front Delt Raises
:15sec DB Hercules Hold
C. Uneven Barbell Backsquats
Find your 10RM for both sides within 3 sets.
D. Barbell Backsquats
Find your 3RM
Fitness
For time:
80 Air Squats
800m Run
80 Air Squats
800m Row
-then, no rest-
1-2-3-4-5-6-7-8-9-10
SB Cleans 0.5 BW
Double KB Thrusters 2x16/12kg
-then, no rest-
15 Over the Box Jumps
Performance
3 Rounds for time of:
3 Rope Climbs
21 KBS 24/16kg
21 Stiff Leg Deadlifts 30/20kg
21 K2E
21 Double-Unders