Blog
Fitness
For time:
800m Row
40 KBS 32/24kg
800m Run
40 KBS 32/24kg
800m Assault Bike
Fitness
Teams of 2, AMRAP 30:
A 15 Pull-Ups
B 15 Pull-Ups
A 30 SB Back Squats
B 30 SB Back Squats
A 15 SB Push Presses
B 15 SB Push Presses
A 30 Box Jump-overs
B 30 Box Jump-overs
Fitness
For time:
800m Run
-then, no rest-
3 Rounds of:
50m Swim(or 25 Burpees)
25 Air Squats
-then, no rest-
800m Run
-then, no rest-
10-8-6-4-2
Push-Ups
Strict Pull-Ups
-then, no rest-
20m Broad Jumps AFAP with as few jumps as possible.
Fitness
A. 3 Rounds for time of:
20 SB Floor Presses
20 Alternating DB Tripod Rows(total)
20m Bear Crawl
B. 2 Sets of:
I/Y/T Raises
C. 2-3 Sets of:
20m Sled Zombie Walk + 20m OH Yoke Carry
D. EMOM 5:
5 DB Side Delt Raises + 5 DB Rear Delt Raises
E. EMOM 5:
5 SB Tosses
Performance
A. Weighted Pull-Ups
1-1-1-1-1-1-1-1-1-1
B. 5 Rounds for time of:
500m Row
30 Thrusters 20/15kg
Fitness
A. Skill: Double-Unders
B. „Flight Simulator“, for time:
- 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
- Unbroken Double-Unders
Each set has to be unbroken. If you trip restart the set. Rest between sets as needed. If you don’t have consistent Double-Unders yet but can perform a pattern like 1 Double-Under followed by 2 Single-Unders commit to that pattern and do the workout like that.
Time Cap: 12:00min
C. Find your 20RM Backsquat
D. Find your max height Box Jump
Fitness
A. For time:
2000m Row
Time Cap: 10:00min
B. 5 Sets of(9.30min):
:30s Arch Hold
:30s Rest
:30s Hollow Hold
:30s Rest
C. 2 Sets of:
40m Farmers Carry AHAP
D. EMOM 6:
Even: 6-8 OA Bent-over DB Row L
Odd: 6-8 OA Bent-over DB Row R
Performance
5 Rounds for time of:
21 SDHP 30/20kg
12 HSPU
Fitness
A. AMRAP 6:
1 WBS 9/6kg
1 Box Jump
Every round perform 1 rep more of each exercise. See how far you can get.
B. 2 Sets of(3:45min):
:45s Active Hang
:15s Rest
:45s Bent-over DB Rows
:15s Rest
C. 3 Sets of:
ME Kipping TTB(15+) + 20m Harnessed Bear Crawl
D. EMOM 7:
3 Sumo Deadlifts AHAP
Performance
Fitness
Teams of 3, for time:
Row for cal.
Burpee Box Jump overs
Strict Pull-Ups
Every team member has to do every movement for 27, 21, 15 and 9 reps. Rotation when everybody finished the number of reps.
Fitness
AMRAP 20:
30 DUs
15 KB Front Squats 2x16/12kg
30 DUs
15 KB Push Press 2x16/12kg
30 DUs
15 KB Thrusters 2x16/12kg
Fitness
A. AMRAP 7:
7 DB Squat Cleans 2x20/10kg
7 Burpee Broad Jumps
14 Double-Unders
B. Partner up, 2 Sets of:
A 1:00min Leg Press
:15s Rest
B 1:00min Leg Press
:15s Rest
C. 2 Sets of:
ME DB Seated Arnold Presses(12+) + Hercules Hoist HOH Rope Pull
D. EMOM 5:
5 Bent-over Barbell Rows + 5 Calf Raises