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Fitness
Fitness
Fitness
Performance
Fitness
Fitness
Performance
Fitness
A. AMRAP 7:
7 WBS
7 Box Jumps/Step-Ups
7 Med Ball Floor Presses
Inhalt nose, exhale mouth. Maintain constant pace and flow through workout.
B. 2 Sets of:
1:00min Lat Pull-Downs
1:00min Alternating Hammer Curls
1:00min Rest
C. 2 Sets of:
20m Yoke Carry AHAP
D. EMOM 5:
3 (Weighted) Push-Ups + 3 (Weighted) Pull-Ups
E. Find your 1RM SB Squat
F. 1 Set of:
2:00min Couch Stretch L
2:00min Couch Stretch R
Performance
For time:
400m Run
50 WBS 9/6kg
30 Pull-Ups
800m Run
50 WBS 9/6kg
30 Pull-Ups
400m Run
Fitness
2 Set of:
1:00min ME Burpees + HOH Rope Pull
1 Set of:
ME SB Front Squats + Reverse Sled Drag
2 Set of:
1:00min ME Anchored Weighted Sit-Ups + Harnessed Bear Crawl
1 Set of:
200m Prowler Sprint
Fitness
A. 7 Sets of:
5 Tosses + 5 Broad Jumps :20s Rest
B. 2 Sets of:
3 Narrow Grip Bench Press + 3 Grip Bench Press + 3 Wide Grip Bench Press and repeat till failure, in total 20+ reps on both sets.
C. For time:
12cal Assault Bike
12 Pull-Ups/Jumping Pull-Ups
9cal Assault Bike
9 Pull-Ups/Jumping Pull-Ups
6cal Assault Bike
6 Pull-Ups/Jumping Pull-Ups
Time Cap: 3:00min. This is meant to be a sprint.
Fitness
A. 2 Sets of:
20m Yoke Carry into 40m Farmers Carry
B. 12min to climb the ladder as far as possible:
3 DB Hang Squat Cleans
3 TTB
6 DB Hang Squat Cleans
6 TTB
9 DB Hang Squat Cleans
9 TTB
.
.
.
Performance
„Angie“, for time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats