Blog
Fitness
AMRAP 30:
20m Walking Lunges
20 OA KB OHS 24/16kg(total)
20m Bear Crawl
20 SB Push Presses
200m Run
Fitness
A. AMRAP 15:
200 Run
15 WBS 9/6kg
10 Pull-Ups/Inverted Rows
B. 2 Sets of:
40m Farmers Carry AHAP + Harnessed Bear Crawl
C. Every :20s for 4:00min(12 Sets):
1 SB Clean AHAP
Performance
A. Deadlift
3-2-2-2-1-1-1-1-1
B. 7 Rounds for time of:
35 Air Squats
25 Push-Ups
15 Pull-Ups
Fitness
A. Bench Press
10-10-10-10
B. 4 Rounds for time of:
12 Box Jumps
12 Slam Balls
12 Alternating DB Snatch 20/10kg(total)
12 Alternating Pistols(total)
12 Burpees
Fitness
A. AMRAP 10:
25 Double Unders
10 DB Manmakers 2x15/10kg
B. 2 Sets of:
20m SB Carry AHAP + HOH Rope Pull
If heaviest SB is too light, add some extra weight on top of it - make it real heavy!
C. EMOM 6:
5 (Weighted) Strict Pull-Ups + 5 (Weighted) Strict Dips
Performance
5 Rounds for time of:
30 Double-Unders
30 WBS 9/6kg
3 Rope Climbs
Fitness
A. AMRAP 15:
200/150m Row
15 KBS 24/16kg
10 Push-Ups
B. 2 Sets of:
20m Yoke Carry AHAP + Reverse Sled Drag
C. EMOM 6:
5 SB Squats AHAP
Performance
5 Rounds of:
5 DB Deadlifts
5 DB Hang Cleans
5 DB Push Presses
5 DB Squats
Increase load each round.
Fitness
Teams of 2,
A 21 OA DB OHS L
B 21 OA DB OHS L
A 21 OA DB OHS R
B 21 OA DB OHS R
A 12 Ring Muscle-Ups
B 12 Ring Muscle-Ups
Fitness
4 Rounds of:
10m Walking Lunges
10m Reverse Walking Lunges
10 Bumper Plate GTO
20 Russian Twists(total)
-then, no rest-
3 Rounds of:
ME SB Floor Presses(15+) + HOH Rope Pull
1:00min Alternating DB Hammer Curls
2 Rounds of:
5 OA DB Rows L + 5 OA DB Rows R + 5 Power WBS + 5 Side Delt Raises + 5 Broad Jumps for distance
Fitness
A. Find your 1RM Turkish Get-Up
For the sake of challenge you might want to try this with a D-Ball or even a Sandbag.
B. 3 Rounds for time of:
30 Double-Unders
20 DB Front Squats 2x20/10kg
10m Handstand Walk
C. Finisher:
200m Prowler Sprint
Performance
10 Rounds for time of:
10 Pull-Ups
10 Ring Dips
Fitness
A. AMRAP 10:
10 Landmine Rows L
10 Landmine Thrusters L
5 Heavy SB Cleans
10 Landmine Rows L
10 Landmine Thrusters L
5 Heavy SB Cleans
B. 4 Rounds of:
:15s DB Side Delt Raises
:15s DB Hercules Hold
C. Every :30s for 3:00min(6 Sets):
5 Barbell Biceps Curls
D. EMOM 5:
5 Barbell Muscle Clean & Press