Blog
Fitness
Teams of 2
AMRAP 12:
A Row 200/150m
B 10 Inverted Burpees
A 20 Bumper Plate GTO
B 10 Burpee Box Jumps
-Rest 3:00min, then-
AMRAP 12:
B Row 200/150m
A 10 Inverted Burpees
B 20 Bumper Plate GTO
A 10 Burpee Box Jumps
Fitness
A. Skill: Frog Stand/Crow
B. EMOM 21(7 Sets):
1. :30s Frog Stand/Crow
2. :30s Double Unders
3. :30s Reverse Plank Hold
C. Modified „Jackie“, for time:
1000m Row
50 DB Thrusters 2x15/10kg
30 Pull-Ups
Time Cap: 10:00min
Fitness
A. AMRAP 8:
8 Push-Ups
8 Pull-Ups/Inverted Rows
8 Sit-Ups
8 Air Squats
B. 2 Sets of:
ME Lat-Pull Downs with neutral grip(20+)
1:00min ME Hammer Curls
C. 2 Sets of:
20m Farmers Carry + ME Farmers Hold
D. Every :90s for 4 Sets:
5 Supinated Lat Pull-Downs + 5 DB Triceps Extensions
E. Find your 1RM SB Squat
Performance
„Murph“, for time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Fitness
A. 2 Sets of:
ME SB Flora Presses(15+) + HOH Rope Pull
B. 2 Sets of:
OH Yoke Carry
C. 3 Rounds for time of:
15 WBS 9/6kg
15 KBS 24/16kg
10 WBS 9/6kg
10 KBS 24/16kg
Fitness
A. 5-4-3-2-1
(Weighted) Strict supinated Pull-Ups
(Weighted) Ring Dips
B. EMOM 12(6 Sets):
Even: :30s L-Hang
Odd: :30s Noes-and-toes Handstand Hold
C. Animal Walks/Locomotion
Set a 12:00min clock, every athlete chooses an exercise wich will be performed for 20m. Repeat cycle till 12:00min are over.
Performance
For time:
15 HSPU
1 L-Sit Pull-Ups
13 HSPU
3 L-Sit Pull-Ups
11 HSPU
5 L-Sit Pull-Ups
9 HSPU
7 L-Sit Pull-Ups
7 HSPU
9 L-Sit Pull-Ups
5 HSPU
11 L-Sit Pull-Ups
3 HSPU
13 L-Sit Pull-Ups
1 HSPU
15 L-Sit Pull-Ups
Fitness
For time:
200 Run
9 Strict HSPU
400 Run
15 Strict Pull-Ups
800 Run
21 Barbell Bench Press BW
1 Mile Run
21 Barbell Bench Press BW
800m Run
15 Strict Pull-Ups
400m Run
9 Strict HSPU
200m Run
Performance
3 Rounds for time of:
21 Burpees
21 Barbell Squat Snatches 20/15kg
21 WBS 9/6kg
21 DB Thrusters 2x10/5kg
21 Squat Cleans 2x10/5kg
Fitness
4 Rounds of:
20 WBS 9/6kg
200m Run
20 KBS 24/16kg
3min Rest
4 Rounds of:
10 WBS 9/6kg
10 Burpees
10m Handstand Walk
Fitness
A. 2 Sets of:
ME Barbell Bench Press(20+) + HOH Rope Pull
B. 2 Sets of:
ME DB Front Squats(20+) + Reverse Sled Drag
C. 2 Sets of:
20m DB Front Rack Lunges + Harnessed Bear Crawl
D. Teams of 3, for time:
20m Prowler Sprint as a relay
Fitness
A. For time:
1 Mile Run
Time Cap: 10:00min
B. For time:
2K Row
Time Cap: 10:00min
C. AMRAP 10:
10 Double Unders
8 Burpees
6 SB over Shoulder(alternate shoulders)
Fitness
A. 6 Rounds of :30s ON/:30s OFF(30:00min):
1. Assault Bike
2. Burpee Box Jumps
3. Battle Ropes
4. Alternating DB Tripod Rows
5. KB Thrusters 2x16/12kg
B. Finisher:
400m SB Carry
Performance
5 Rounds for time of:
25 Inverted Burpees
25 Pull-Ups
25 Burpees