Blog
Fitness
10 Rounds for time of:
200m Run
7 Ring Dips
8 KBS 32/24kg
9 Box Jumps
Fitness
A. AMRAP 10:
ME (Ring) Push-Ups(15+)
15 Air Squats
ME Strict TTB/V-Ups
15 Air Squats
ME Strict Pull-Ups/Inverted Rows(15+)
15 Air Squats
B. 2 Sets of:
20m Lateral Harnessed Bear Crawl + ME BW SB Carry
1st Set perform Bear Crawl to the left, 2nd to the right.
C. In the following order, establish a 1RM of:
OA KB Snatch w/ weaker arm
OA KB Snatch w/ stronger arm
Double KB Snatch
Performance
Performance:
„Helen“, 3 Rounds for time of:
400m Run
21 KBS 24/16kg
12 Pull-Ups
Fitness
Teams of 3, for time and reps:
3 Mile Run
5k Row
300 Double Unders
Everyone is working a given task. Switch whenever needed. If one of the tasks is done while the others are still to complete, team member shoots for ME Burpees. Same with the second task if still one is remaining. Workout is over when all 3 tasks are completed. Score is time and # of burpees.
Fitness
2 Rounds for time of:
20 OA KBS 24/16kg L
20m OA KB Farmers Walk L
20 OA KBS 24/16kg R
20m OA KB Farmers Walk R
20 OA KB Clean 24/16kg L
20m OA KB Front Rack Walk L
20 OA KB Clean 24/16kg R
20m OA KB Front Rack Walk R
20 OA KB Snatch 24/16kg L
20m OA KB Waiters Walk L
20 OA KB Snatch 24/16kg R
20m OA KB Waiters Walk R
Fitness
A. AMRAP 7:
10 WBS
10 Med Ball Russian Twists
10 Med Ball GTO
B. 2 Sets of:
ME DB Bench Presses + HOH Rope Pull
C. IT Heavy
D. EMOM 8(4 Sets):
Even: 5 Hamstring Curls + 5 Calf Raises
Odd: 5 Leg Extensions + 5 Rear Delt Raises
E. Find your 1RM:
Weighted Pull-Up
Weighted Dip
If you don’t have Pull-Ups/Dips yet, perform 3-5 Sets of 3-5 Reps of your modified version of the movement.
F. ET Yoga
Fitness
A. Skill: Rope Climb
B. AMRAP 20:
3 Rope Climbs
9 DB Man Makers 2x10/5kg
200/150m Row
Performance
For time:
400m Run
30 Pull-Ups
21 HSPU
800m Run
21 HSPU
30 Pull-Ups
400m Run
Fitness
A. Every 2 Minutes for 3 Sets(6:00min):
5 Supinated BB Rows + 5 DB Side Delt Raises + 5 BB Roll-Outs
B. 2 Sets of:
20 Dimmel Deadlifts + ME BW SB Carry
C. For time:
M: 15cal Row + 15cal Assault Bike
F: 10cal Row + 10cal Assault Bike
Fitness
A. 5 Sets of:
5 Lat Pull-Downs + 8 DB Z Press
B. 3 Sets of(6:00min):
1:00min Wall Walks
0:20min Rest/Transition time
0:20min Inverted Hang
0:20min Rest/Transition time
C. AMRAP 6:
10m SB Front Rack Lunges + 10 SB Front Squats + 10m SB Front Rack Carry
Performance
A. Front Squat
1-1-1-1-1-1-1-1-1-1
B. 3 Rounds for time of:
15 Cleans 60/40kg
21 Double-Unders
Fitness
A. Hang Power Clean:
3-3-3-3-3-3-3
B. AMRAP 10:
3 Hang Power Cleans
7 Lateral Burpees over the Bar
C. Finisher:
200m Prowler Sprint
Performance
5 Rounds for time of:
7 Deadlifts
10 Ring Dips
Fitness
5 Rounds of :45s ON/:15s OFF(5 Sets):
1. Burpee Pull-Ups
2. Slam Balls
3. SB Cleans 1/2 BW
4.Sledge Hammer
5. Alternating Pistols