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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
Performance
A. Barbell Thruster
3-2-2-2-1-1-1-1-1
B. Death by:
Pull-Ups
Fitness
For time:
21 Burpees
400m Run
21 Box Jumps
400m Row
21 Muscle-Ups
15 Burpees
400m Run
15 Box Jumps
400m Row
15 Muscle-Ups
9 Burpees
400m Run
9 Box Jumps
400m Row
9 Muscle-Ups
Fitness
Teams of 4, complete for time:
800m SB Carry with 1 0.5 and 1 0.33 BW SB
100 TTB(only one working at a time, switch whenever needed)
100 SB over Yoke 0.66 BW(only one working at a time, switch whenever needed)
100 SB Squats 0.66 BW(only one working at a time, switch whenever needed)
800m SB Carry with 1 0.5 and 1 0.33 BW SB
Fitness
A. For time:
Landmine Rows L
OA Landmine Thrusters L
Landmine Rows R
OA Landmine Thrusters R
B. 3 Sets(5:30min) of:
:30s Plank Hold(feet elevated on bench)
:30s Rest
:30s Reverse Plank Hold(feet elevated on bench)
:30s Rest
C. 1-2 Sets of:
20m Harnessed Bear Crawl + 100m Prowler Sprint
D. Find your 3RM Barbell Push Press
Fitness
For time:
1 Mile Run
-then, no rest-
20-18-16-14-12-10-8-6-4-2
SB Squats 0.5 BW
SB Floor Press 0.5 BW
SB Clean 0.5 BW
-then, no rest-
5 Legless Rope Climbs
Performance
AMRAP 20:
10 DB Walking Lunges 2x10/5kg
10 Weighted Pull-Ups 10/5kg
Fitness
A. AMRAP 10:
30 Alternating Shoulder Taps in Plank Hold Position(total)
20 Pec Deck Russian Twists(total)
10 KBS 32/24kg
B. 3 Sets of:
5 Bent-over Barbell Rows + Hercules Hoist Rope Pull
C. 2-3 Sets of:
ME SB Presses(12+) + OH Yoke Carry
D. Find 1RM Power WBS
Line up (Med Balls/)D-Balls/Sandbags and work from light to heavy to find the heaviest object possible to throw above the WBS line on the wall.
Fitness
A. AMRAP 6:
Burpee Step-overs
Always move. Pace so you are constantly able to use nasal breathing.
B. 4 Sets(2:00min) of:
:15s DB Side Raises
:15s DB Hercules Hold
C. 1-2 Sets of:
20m Broad Jumps + Reverse Sled Drag
D. EMOM 6(3 Sets):
Even: 5-8 Ab Wheel Roll-Outs
Odd: 5-8 Barbell Biceps Curl
E. EMOM 5:
5 Plyo Push-Ups
Performance
AMRAP 20:
10 Squat Cleans 40/30kg
10 Dips
Fitness
A. For time:
800m Run
50 WBS 9/6kg
30 Pull-Ups
Time Cap: 10:00min
B. 2-3 Sets of:
10/10 Alternating Stationary OA Barbell OH Reverse Lunges
C. Double KB Clean Ladder:
Line up pairs of KB from light to heavy, then perform 2 Double KB Cleans on the lightest and move on to the next till you hit your heaviest set.
Performance
„Fran“, for time:
21-15-9
Thrusters 40/30kg
Pull-Ups
Fitness
For time:
50 OA KB OHS 24/16kg(total)
40 Pull-Ups
40 SB Front Squats 0.33 BW
40 Pull-Ups
30 SB Squats 0.66 BW
40 Pull-Ups
Fitness
Teams of 2, complete:
3000m Row
300 Burpees
30 SB Cleans 0.66 BW
Only one working at a time.