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Fitness
A. AMRAP 6:
12 Air Squats
9 Burpee Box Jump
6 Burpee Pull-Up
B. 4 Sets of:
10m Lizard Walk
ME Strict Mixed Grip Pull-Ups(10+)
C. 3 Sets of:
Chainsaw Rope Pull
D. Every :90s for 4 Sets(5:30min):
5 Power WBS + 5 Broad Jumps
Performance
3 Rounds for time of:
500m Row
21 Bench Press BW
Fitness
4 Rounds for time of:
9 Ring Push-Ups
18 KB Thrusters 2x16/12kg
200/150m Row
-then, no rest-
3 Rounds of:
3 Wall Walks
15 BB Bench Press 2/3 BW
-then, no rest-
15 Atlas Stone Lifts
Performance
For time:
21-15-9
Clean&Jerk 60/40kg
Pull-Ups
Fitness
Teams of 2, complete:
400m Partner Carry
400m SB Carry BW
400m Walking Lunges
400m Bear Crawl
Only one working at a time. Switch whenever needed.
Fitness
A. Skill: Kipping Pull-Up
B. 10 Rounds of:
100m Run
7 Pull-Ups
C. 2 Sets of:
ME SB Bench Press(20+) + 5 Barbell Bench Press
D. 3 Sets of:
5 Barbell Bench Press
Fitness
In Teams of 2, for time:
10-9-8-7-6-5-4-3-2-1
Calories Row, A and B alternating
-then, no rest-
6 Rounds(3 each) as a relay of:
10 TTB
15 DB Front Squats 2x20/10kg
20 DUs
-then, no rest-
30(total) SB/D-Ball over Shoulder 2/3 BW, A and B alternate after each rep
Performance
For itme:
25 Walking Lunges(total)
20 Pull-Ups
50 Box Jumps
20 DUs
25 Ring Dips
20 K2E
30 KBS 32/24kg
30 Sit-Ups
20 DB Hang Squat Cleans 2x20/10kg
25 Back Extensions
30 WBS 9/6kg
3 Rope Climbs
Fitness
A. Modified „Elizabeth“, for time:
21-15-9
SB Cleans*
Ring Dips
*Each rep is a SB Power Clean + SB Front Squat. Make sure to pick a weight that allows you to go unbroken on each set but is still challenging.
B. 1 Set of:
:15s Pec Deck Biceps Curls
:15s Pec Deck Front Delt Raises
C. 2-3 Sets of:
OH Yoke Carry
D. EMOM 5:
5 BB Biceps Curls + 5 BB Triceps Extensions
Fitness
A. AMRAP 10:
10 Push-Ups
10 Box Jumps
20 Sit-Ups
B. 2 Sets of:
5 SB Presses AHAP + HOH Rope Pull
C. 2 Sets of:
ME SB Front Squats(20+) + Harnessed Bear Crawl
D. EMOM 5:
5 SB Tosses
Performance
„Cindy“, AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
or
„Mary“, AMRAP 20:
5 HSPU
10 Alternating Pistols(total)
15 Pull-Ups
Fitness
A. Complete for time:
75 OA KBS 24/16kg L
75 OA KB Thrusters 24/16kg L
Switch between KBS and Thrusters as needed till 75 reps per movement are done. Then, no rest:
75 OA KBS 24/16kg R
75 OA KB Thrusters 24/16kg R
Switch between KBS and Thrusters as needed till 75 reps per movement are done.
B. Accumulate:
3:00min of Chin-over-bar Hold
3:00min of L-Sit
Switch back and forth btw tasks as needed till 3:00min are accumulated.
C. Deficit HSPU:
5-3-3-1-1-1
Performance
A. „Grace“, for time:
30 Clean&Jerk 60/40kg
B. Backsquat
5-5-5-5-5
Fitness
Teams of 3, for time:
60m Partner Carry(relay, 20m each)
60 Alternating DB Snatches(2x10 for each) 30/20kg
60m Bear Crawl(relay, 20m each)
60 Burpee Box Jumps(relay, 20 each)
60m HSW(relay, 20m each)
60 Double Unders(realt, 60 each)
60m Broad Jumps(relay, 20m each)