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Fitness
A. 2 Sets of:
HOH Rope Pull + 3-5 (Weighted) Pull-Ups/Lat Pull-Downs
B. 2 Sets of:
20m Suitecase Carry AHAP + OA Reverse Sled Drag
1 Set left arm for both exercises, 2nd set vice versa.
C. 2 Sets of:
Harnessed Bear Crawl + 5 Anderson SB Squats AHAP
D. 1 Set of:
20 Burpees AFAP + 100m Prowler Sprint
Fitness
A. AMRAP 10:
20m Alternating Side Lunges
10m/10m Lateral Bear Crawl
10/10 OA Ring Rows
10/10 OA KB Floor Presses
B. (Sandbag) „Grace“, for time:
30 Clean and Jerk (Barbell: 60/40kg)
C. Find your 1RM SB/Barbell Clean + ME SB Push Press/Barbell Push Jerk
Fitness
A. AMRAP 10, with a 20kg Bumper Plate:
10m Squat Walk rolling Bumper Plate in front of you
5 Stiff Leg Deadlifts with Bumper Plate
10m Squat Walk
5 Presses/Floor Presses with Bumper Plate
Each round add 2 reps to the deadlifts and presses.
B. 2 Sets of:
ME Bent-over Barbell Rows with pronated grip(15+) + 3-5 Barbell Rows with supinated grip
C. 1-2 Sets to find your:
20RM SB Squat
D . 5-4-3-2-1
Anderson SB Squat AHAP
Performance
3 Rounds for time of:
21 Push Presses 60/40kg
21 Weighted Pull-Ups 20/10kg
15 Push Presses 60/40kg
15 Weighted Pull-Ups 20/10kg
9 Push Presses 60/40kg
9 Weighted Pull-Ups 20/10kg
Fitness
A. AMRAP 10:
10 KB Dimmel Deadlift 2x16/12kg
10 KB OA Bent-over Row L
10 KB OA Bent-over Row R
10m Walking Lunges(with Pec Deck)
30 KBS 24/16kg
B. 2 Sets of:
1:00min Sandbag Floor Presses(12+)
1:00min Rest
C. Every 2:00min for 10:00min(5 Sets):
2 (Legless) Rope Climbs
5 Broad Jumps - start with burpee at your first broad jump
D. Find your 1RM TGU L/R, always start with weaker side
Fitness
Teams of 2, for time:
A Runs 800m while B rows
B Runs 800m while A rows
A Runs 400m while B rows
B Runs 400m while A rows
-then, no rest-
21-18-15-12-9-6-3
SB/D-Ball Thrusters, only one working at a time(A does 21 then B does 21 till A does 3/B does 3)
-then, no rest-
Team covers 100m(together) with Broad Jumps. Only one working at a time, no less then 3 and no more then 5 Broad Jumps during each members turn.
Performance
3 Rounds for time of:
800m Run
15 Thrusters 50/35kg
21 L-Sit Pull-Ups
Fitness
Teams of 3, complete:
100 Pull-Ups/Active Hang/Assault Bike
200 Push-Ups/FLR/Row
300 Air Squats/Wall Sit/Double-Unders
Team is working/resting together. Team finishes Pull-Ups first before moving on to Push-Ups, same with the Push-Ups before Air Squats.
Fitness
A. 3 Rounds of:
1:00min Walking Lunges
1:00min Ring Rows
1:00min DB Floor Presses
You might want to take a Pec Deck for all 3 movements.
B. 4 Sets of(2:00min):
:15s DB Side Raises
:15s DB Hercules Hold
C. 2 Working Sets of:
20m Yoke Carry
D. 3 Working Sets of:
5 Anderson Yoke Squats AHAP
Fitness
For time:
3 Rounds of:
25 DB Squat Cleans 2x20/10kg
100m Run
25 WBS 9/6kg
100m Run
-then, no rest-
3 Rounds of:
25 UB DB/KB Incline Bench Press AHAP
12 UB Strict Pull-Ups/Inverted Rows
-then, no rest-
5-4-3-2-1
DB Snatch L AHAP
DB Snatch R AHAP
Performance
AMRAP 20:
5 HSPU
12 Pull-Ups
Fitness
A. Every 2:00min for 10:00min(5 Sets):
3 Forward Rolls + 8 Burpees + 12 Alternating DB Tripod Rows 2x15/10kg
B. 2 Sets of:
1:00min Leg Press
Rest as needed.
Instead of a leg press you can take a partner holding a plate in front of him, leaning with the plate against your feet.
C. In 1-3 Sets find heaviest SB for:
40m SB Carry(turn at 20m)
D. Target Reach Jumps(jump from both feet):
Split up into groups and set up a few stations with a ring hanging from a high bar.
One after each other performs a jump and touches the ring.
After everyone of the group is done, raise the hight of the ring.
Compete for the highest jump.