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Fitness
A. Teams of 2, against a 10:00min running clock:
1 Mile Run(together)
With the remainder of the time:
ME OA DB Snatch 30/20kg
Partners switch after each rep, alternate sides every time you perform a snatch.
Score is total # of DB Snatches performed by the team.
B. Tabata, 8x:20s ON/:10s OFF:
Alternating Side Plank(4xL, 4xR)
C. 3 Sets of:
8-12 Seated DB Arnold Press + HOH Rope Pull
D. EMOM 5:
SB Tosses(over target)
Fitness
A. For time:
21-15-9
SB Thrusters 0.33 BW
Jumping Pull-Ups
Time Cap: 3:00min
B. 2 Rounds of(5:00min):
1:00min ME DB Side Delt Raises
1:00min ME Lat Pull-Downs
1:00min Rest
C. 1-2 Sets of:
ME SB Squats(20+, shoot for a BW SB) + 20m Yoke Carry AHAP
D. EMOM 5:
3-5 Bent-over Barbell Rows
E. EMOM 5:
3-5 SB Anderson Squats
Performance
5 Rounds for time of:
20 Burpees
10 HSPU
400m Run
Fitness
A. AMRAP 10:
10 KBS 24/16kg
15 Ab Mat Sit-Ups
10 DB Push Presses 2x20/10kg
15 Burpees
B. Deadlift:
10-10-10
C. EMOM 5:
3-5 Bar Muscle-Ups
Performance
3 Rounds for time of:
1000m Row
20 Pull-Ups
30 Box Jumps
Fitness
Teams of 3, AMRAP 25:
A 10m Handstand Walk
B 10m Handstand Walk
C 10m Handstand Walk
A 10m SB Front Rack Lunges
B 10m SB Front Rack Lunges
C 10m SB Front Rack Lunges
A 10 calories Row
B 10 calories Row
C 10 calories Row
Fitness
A. 3 Sets of:
Hercules Hoist Rope Pull
B. 2 Sets of:
Reverse Sled Drag
C. 2 Sets of:
Harnessed Bear Crawl
D. Teams of 3, as relay:
9x20m Prowler Sprint AHAP(3x20m each)
Fitness
A. For time:
27-21-15
KBS 24/16kg
Burpees
Assault Bike(/Row) for calories
B. 2 Sets of:
:30s Alternating DB Hammer Curls
:30s Rest
:20s Alternating DB Hammer Curls
:20s Rest
:10s Alternating DB Hammer Curls
:10s Rest
C. 1 Set:
SB Front Rack Carry - 1 Step left + 1 Step right + 1 SB Press
Find heaviest weight to repeat this pattern to finish 20m. If in doubt, go for a heavier weight and finish with Push Presses IF necessary.
D. EMOM 10:
20m Shuttle Sprints(10-10) AFAP
Fitness
A. For max total reps:
Med Ball Squats 9/6kg
Box Jumps
Sit-Ups
?
Start off with Med Ball Squats until your coach says to move on to the next exercise. Same for Box Jumps and Sit-Ups. The last movement will be announced when the Sit-Ups are done. Score is total number of reps.
B. 4 Sets of:
:15s DB Sots Press
:15s OH Hold
C. 2-3 Sets of:
10m-10m-10m Yoke Carry
10m carry, then put down the yoke and add 50% weight, carry for another 10m. Then again put it down, add another 40% and go for your last 10m.
D. 3 Sets of:
5 Anderson Yoke Squats AHAP
Performance
For time:
50 WBS 9/6kg
50 L-Sit Pull-Ups
35 WBS 9/6kg
35 L-Sit Pull-Ups
20 WBS 9/6kg
20 L-Sit Pull-Ups
Fitness
A. For time:
50 Box Jump Overs
50 Double KBS 2x24/16kg
40 Box Jump Overs
40 Double KB Cleans 2x24/16kg
30 Box Jump Overs
30 Double KB Snatches 2x24/16kg
Time Cap: 15:00min
B. „The Man Test“
ME Double KB OHS
The goal is to perform 15+ reps with 2x24/16kg. Find the weight you can handle for 15+ reps.
C. Find your 5RM Double KB Thruster
Fitness
A. Teams of 2, AMRAP 8:
Row for max distance
Only on working at a time. Switch every :30s. Fast transitions are the key.
B. 3 Sets of(5:30min):
:30s Noes-and-toes HS Hold
:30s Rest
:30 L-Hang
:30s Rest
C. 2 Sets of:
Chainsaw Rope Pulls
D. Every :15s for 5:00min(20 Reps):
1 Ab Wheel Roll-Out
E. EMOM 5:
3-5 SB Cleans AHAP
Performance
Fitness
800m Run
80 Double-Unders
400m Run
40 Double-Unders
200m Run
20 Double-Unders
-then, no rest-
AMRAP 10:
10 WBS 9/6kg
10 Burpee Pull-Ups
-then, no rest-
30 DB Squat Cleans 2x25/15kg
Performance
AMRAP 20:
21 SDHP 30/20kg
12 L-Sit Pull-Ups