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Fitness
A. AMRAP 10:
200/150m Row
30 Sit-Ups
:30s Plank Hold
B. 2 Sets of(3:00min):
1:00min Alternating Hammer Curls
1:00min Rest
C. 3 Sets of:
ME SB Bench Press AHAP(15+) + ME Lat Pull-Downs AHAP(15+)
D. EMOM 5:
5 Side Delt Raises + 5 Rear Delt Raises
E. Bench Press:
5-5-5-5-5
Performance
„Michael“, 3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-Ups
Fitness
Teams of 2, for time:
A Run 1 Mile/ B Row 1 Mile
100 Burpee Pull-Ups(total, only one working at a time)
150 Burpee Box Jumps(total, only one working at a time)
100Ring Push-Ups(total, only one working at a time)
B Run 1 Mile/ A Row 1 Mile
Fitness
A. 2 Sets of:
ME SB Presses + ME SB Push Presses + HOH Rope Pull
B. 2 Sets of:
Reverse Sled Drag + 4 Broad Jumps for distance
C. 2 Sets of:
20m Floating KBS + Harnessed Bear Crawl
D. Teams of 3, as a relay:
9x20m Prowler Sprint(3 each)
Fitness
A. AMRAP 10:
2/2 DB Tripod Rows
2 Bumper Plate GTO
2cal. Assault Bike/Row
Add 1 Rep/cal. each round to the given exercises.
B. 2 Sets of(2:30min):
1:00min Russian Twists with Pec Deck
:30s Rest
1:00min Leg Lowering with Pec Deck
:30s Rest
C. 1-2 Sets of:
SB Front Rack Lunges, one step L, one step right + 2 Front Squats
SB Front Rack Lunges, one step L, one step right + 2 SB Push Presses
SB Front Rack Lunges, one step L, one step right + 2 SB Thrusters
Follow pattern till you covered 20m of distance. Find heaviest SB possible for this task.
D. EMOM 10(5 Sets):
Even: OA DB Rows L + OA DB Side Delt Raise L + OA DB Rear Delt Raise L
Odd: OA DB Rows R + OA DB Side Delt Raise R + OA DB Rear Delt Raise R
Fitness
A. AMRAP 10:
6 Candlestick Rolls
:30s Plank Hold
1:00min Wall Sit
12 Pull-Ups/Ring Rows
B. 2 Sets of:
ME Lat Pull-Downs + ME DB Flys
C. 2 Sets of:
20m Suitecase Carry L + ME Hold
20m Suitecase Carry R + ME Hold
D. EMOM 7:
3-5 Sumo Deadlifts AHAP + 3-5 High Box Jumps
Performance
„Lynne“, 5 Rounds for max reps of:
BW Bench Press
Pull-Ups
Fitness
A. AMRAP 12:
30 KBS 24/16kg
20 Box Jumps
10 Push-Ups
B. 2 Sets of:
20m Yoke Carry AHAP
Shoot for triple bodyweight.
C. Barbell Front Squat
5-3-3-1-1-1
Fitness
A. AMRAP 8:
8 WBS
8 V-Ups
8 DB Push Presses
B. 4 Sets of(2:00min):
:15s Bumper Plate Front Delt Raises
:15s Bumper Plate Triceps Extensions
C. 2 Sets of:
1:00min 2xKB Dimmel Deadlifts
D. EMOM 8(4 Sets):
Even: 5 KB Leg Extensions L + 5 KB Leg Extensions R
Odd: 5 Banded Hamstring Curls L + 5 Banded Hamstring Curls R
E. Find 1 RM OA DB Push Press.
When working up always attempt on your weaker side first. Think of Strongman Circus Dumbell event.
Performance
A. OHS
5-5-5-5-5
B. „Fran“, for time:
21-15-9
Thrusters 40/30kg
Pull-Ups
Fitness
For time:
30 Double-Unders
30 Sit-Ups
30 Air Squats
30 Burpees
200m Run
20 Double-Unders
20 Sit-Ups
20 Air Squats
20 Burpees
200m Run
10 Double-Unders
10 Sit-Ups
10 Air Squats
10 Burpees
200m Run
20 SB Squats 1.0 BW
20 SB Bench Presses 0.75 BW
15 SB Squats 1.0 BW
15 SB Bench Presses 0.75 BW
10 SB Squats 1.0 BW
10 SB Bench Presses 0.75 BW
10 SB Cleans 1.0 BW
Performance
„Angie“, for time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Fitness
Teams of 3, complete following tasks in given order for time:
1 Mile Run(together)
45 SB over Yoke/Boxes(team members alternate)
800m Run(together)
30 Strict Muscle-Ups(team members alternate)
1 Mile Run(together)