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Fitness
A. For time:
21-15-9
WBS 9/6kg
Pull-Ups
Assault Bike(Row) for calories
B. Barbell Front Squat:
10-10-10
C. For quality:
5-4-3-2-1
(Weighted) supinated wide-grip Pull-Ups
(Weighted) Dips
Performance
„Kelly“, 5 Rounds for time of:
400m Run
30 Box Jumps
30 WBS 9/6kg
Fitness
A. Athletes Choice, against a 11:00min running clock:
1 Mile Run or Row
with the remainder of the time AMRAP:
SB Thrusters
B. 2 Sets of(2:30min):
:30s Hammer Curls
:30s Side Delt Raises
:30s Rest
C. 2 Sets of:
20m Harnessed Bear Crawl + 20m Zercher Yoke Carry
D. Every :45s for 3 Sets:
5 (Weighted) Ab Wheel Roll-Outs
E. SB Clean Ladder
Line up sandbags from light to heavy. Perform 3 Burpees + 1 SB Clean, starting with the lightest. Move on with this pattern and see how far you can get.
Fitness
A. Skill: Monkey Bars/Tire Flip/Rope Climb
B. For time:
100m Run
40m Bear Crawl
200m Run
Monkey Bars
400m Run
3 Rope Climbs
800m Run
50m Swim(or 30 Burpees)
800m Run
3 Tire Flips
400m Run
Monkey Bars
200m Run
40m Bear Crawl
100m Run
Time Cap: 35:00min
Performance
A. Clean and Jerk
1-1-1-1-1-1-1
B. Deadlift
1-1-1-1-1-1-1
Fitness
A. AMRAP 7:
7 Burpees
7 KBS 24/16kg
7 TTB
B. 2 Sets of:
ME Lat Pull-Downs(20+) + ME (Ring) Push-Ups
C. 2 Sets of:
20m Suitecase Carry AHAP + 20m OA Reverse Sled Drag
First set use left arm for both exercises, second use right arm.
D. EMOM 5:
1-3 Atlas Stone Lifts
Performance
„Elizabeth“, for time:
21-15-9
Squat Cleans 60/40kg
Ring Dips
Fitness
For time:
40/40 OA KBS 24/16kg
400m Run
40/40 OA KB Snatch 24/16kg
400m Row
40/40 OA KB OHS 24/16kg
Fitness
A. 2 Sets of:
HOH Rope Pull
B. 2 Sets of:
40m Farmers Carry
C. 2 Sets of:
20m Yoke Carry
D. 2 Sets of:
Harnessed Bear Crawl
E. 1 Set of:
1:00min ME Assault Bike for calories
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:
3-5 Barbell Backsquats
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
B. 3 Sets of :40s ON/:20s OFF(6:00min):
1. Flutter Kicks with Pec Deck
2. Hamstring Curls with Med Ball
C. 2-3 Sets of:
ME Wide Grip Push-Ups(15+) + Chainsaw Rope Pulls + Reverse Sled Drag
D. EMOM 5:
3-5 Anderson Yoke Squats
Performance
A. Deadlift:
3-2-2-1-1-1
B. Bench Press
3-2-2-1-1-1
C. Back Squat:
3-2-2-1-1-1
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
For time:
800m Run
50m Swim(or 40 Burpees)
800m Run
-then, no rest-
16 OA KB Push Press L 2x24/16kg
16 OA KB Push Press R
12 OA Ring Row L
12 OA Ring Row R
16 OA DB Bench Press L
16 OA DB Bench Press R
12 Strict Pronated Pull-Ups
14 OA KB Push Press L 2x24/16kg
14 OA KB Push Press R
8 OA Ring Row L
8 OA Ring Row R
14 OA DB Bench Press L
14 OA DB Bench Press R
8 Strict Pronated Pull-Ups
12 OA KB Push Press L 2x24/16kg
12 OA KB Push Press R
6 OA Ring Row L
6 OA Ring Row R
12 OA DB Bench Press L
12 OA DB Bench Press R
6 Strict Pronated Pull-Ups
-then, no rest-
20m Broad Jumps*
*Cover 20m with as few jumps and as fast as possible.
Performance
„Candy“, 5 Rounds for time of:
20 Pull-Ups
40 Push-Ups
60 Air Squats
or
„Maggie“, 5 Rounds for time of:
20 HSPU
40 Pull-Ups
60 Alternating Pistols(total)