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Fitness
A. 2 Sets of:
5 (Weighted) Supinated Pull-Ups/Lat Pull-Downs + HOH Rope Pull
B. 2 Sets of:
ME SB Thrusters(15+) + Reverse Sled Drag
C.2 Sets of:
ME KBS(15+) + Harnessed Bear Crawl
If heaviest KB is too light, go for a double KBS.
D. 1 Set of:
15 Burpees + 100m Prowler Sprint AHAP
Fitness
A. For time:
21-15-9
Double KB Goblet Squat 2x24/16kg
Burpees
B. 2 Sets of:
ME Lat Pull-Downs with pronated narrow grip
C. 2 Sets of:
ME SB Bench Press(15+) + 4 Dumbell Bench Press
D. Dumbell Bench Press
4-4-4
Fitness
A. Teams of 2, 5 Rounds each:
A Rows 150/100m while B performs Stir the Pod on a Medball
B. 2 Sets of:
60m SB Carry AHAP
C. 2 Sets of:
ME SB Squats(15+) + 3 Barbell Front Squats
D. Barbell Front Squats
3-3-3
Performance
A. Push Jerk
3-2-2-2-1-1-1-1-1
B. „Grace“, for time:
30 Clean&Jerk 60/40kg
Fitness
A. For time:
20-15-10
Air Squats
GTO with Bumper Plate 20/10kg
Double Unders
Time Cap: 6:00min
B. :25s ON/:35s OFF:
1. TTB
2. Pull-Ups
3. Push-Ups
C. EMOM 8:
4 Sumo Deadlifts
Fitness
A. AMRAP 10:
OA KB Stiff Leg Deadlifts L
OA KB Stiff Suitecase Carry L
OA KB Stiff Leg Deadlifts R
OA KB Stiff Suitecase Carry R
B. 1 Set Of:
1:00min Hammer Curls
1:00min Rest
1:00min Hammer Curls
C. 1 Set of:
SB Lunge L + SB Lunge R + SB Squat
Repeat pattern till you covered 20m.
D. 5-4-3-2-1
(Weighted) Ring Dips
(Weighted) Pull-Ups
Performance
„Helen“, 3 Rounds of:
400m Run
21 KBS 24/16kg
12 Pull-Ups
Fitness
For time:
3 Rounds of:
400m Run
30 Box Jumps
30 WBS 9/6KG
-then, no rest-
400m KB Farmers Carry 24/16kg
-then, no rest-
5-4-3-2-1
Heavy DB Push Press L
Heavy DB Push Press R
Performance
„Barbara“, 5 Rounds of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3:00min Rest
Fitness
„Tama“, for time:
800m DB Suitecase Carry 20/15kg*
31 TTB
31 Push-Ups
31 Front Squats 40/30kg
400m DB Suitecase Carry 40/30kg*
31 TTB
31 Push-Ups
31 Hang Power Cleans 60/40kg
200m DB Suitecase Carry 60/40kg*
*Switch hands as needed.
Fitness
Teams of 2, 6 Rounds for time of:
400m Run
30 Partner WBS 9/6kg(total)
30 Partner Lateral Burpees(total)
Fitness
For time:
AMRAP 15:
15cal. Row
15 Box Jumps
15 KBS 24/16kg
-then, no rest-
EMOM 12(4 Sets):
1. 15 DB Bench Press
2. 15 DB Front Squats
3. 30 DUs
-then, no rest-
For time:
15 BW SB Cleans
Fitness
A. AMRAP 7:
7 SB Dimmel Deadlifts
7 Burpees
7 Slam Balls
B. 4 Sets of:
:15s Sots Press 2x2,5/1,25kg
:15 Sots Hold
C. 2 Sets of:
20m Harnessed Bear Crawl + 100m Sprint
D. Find 2RM Sumo Deadlift off blocks
Performance
AMRAP 20:
12 Hang Squat Clean 30/20kg
7 Pull-Ups