Blog
Fitness
A. AMRAP 6:
10 DB Alternating Renegade Rows(total)
10 DB Presses
10 DB Front Squats
Find constant pace and flow through workout. Inhale nose eccentric, exhale mouth concentric.
B. 4x:15s Work/:15s Hold(2:00min total): Pec Deck
C. 1 Set: Cover 40m UB with the following pattern:
SB Lunge L + SB Lunge R + SB Squat Shoot for 33-50% BW SB.
D. EMOM 8(4 Sets):
Even: 5 (Weighted) Ab Wheel Roll-Outs
Odd: 5 Side Delt Raises + 5 Rear Delt Raises + 5 Biceps Curls
E. Find 1RM Stone Lift
F. 2 Sets of: 10 Active Straddle + :10s Hold Start from Box, Bench or Block if needed.
Fitness
A. Skill: Kipping Legless Rope Climb/Rope Climb w/ feet
B. For time:
800m Run
20 Double Unders
10 WBS 9/6kg
5 Rope Climb
400m Run
20 Double Unders
10 WBS 9/6kg
5 Rope Climb
200m Run
20 Double Unders
10 WBS 9/6kg
5 Rope Climb
Performance
A. Push Jerk 3-2-2-2-1-1-1-1-1
B. „Helen“, 3 Rounds for time of:
400m Run
21 KBS 24/16kg
12 Pull-Ups
Fitness
Teams of 2, AMRAP 25:
A 200/150m Row
B 200/150m Row
A 10m Bear Crawl backwards
B 10m Bear Crawl backwards
A 5 SB Cleans 2/3 BW
B 5 SB Cleans 2/3 BW
Performance
A. 15x:20s ON/:10s OFF
Barbell Thrusters 30/20kg
Score is total # of reps
B. 15x:30s ON/:30s OFF
Pull-Ups
Score is total # of reps
Fitness
Teams of 3, complete following tasks for time:
100m Bear Crawl (each, every team member is working, once all three are done move on to next task)
200m Walking Lunges (each, every team member is working, once all three are done move on to next task)
800m Run (each, every team member is working, once all three are done move on to next task)
3000m Row (in total, team members sharing one rower)
Fitness
A. 2 Sets of: Harnessed Bear Crawl
B. 2 Sets of: Farmers Carry
C. 3 Rounds for time of: 30 Burpees 20 Barbell Thrusters 30/20kg 10cal Assault Bike(Row)
Fitness
A. AMRAP 6:
10 No Push-Up Burpees
10 Alternating Step-Ups
10 Jumping Pull-Ups Inhale trough nose(eccentric) exhale trough mouth(concentric).
Find constant pace and flow through workout.
B. 2 Sets of: ME (Weighted) Push-Ups(15+)
C. 1 Set of: 200m Run backwards + ME SB Front Squats(20+)
D. 5-4-3-2-1 (Weighted) Pull-Ups (Weighted) Dips
E. Find 3RM DB Snatch. Always start with weaker side first.
F. 1 Set of: 10 Active Pigeon Stretch + :10s Hold on last rep L 10 Active Pigeon Stretch + :10s Hold on last rep R
Performance
A. Hang Clean 3-2-2-2-1-1-1-1-1
B. Death by: Pull-Ups
Fitness
A. 2 Sets of: HOH Rope Pull
B. 2 Sets of: Yoke Carry
C. 3 Rounds for time of:
30 WBS 9/6kg
20 Double Unders
10 Ring Dips
Fitness
A. For „time“:
10-8-6-4-2
Plank to Push-Up
Inverted Row
Between Sets perform 10m Walking Lunges. Inhale trough nose(eccentric) exhale trough mouth(concentric). Find constant pace and flow through workout.
B. 2 Sets of:
ME DB Rows in hinge position(15+) + ME DB Incline Flys(15+)
C. 1 Set of:
Cover 20m distance with heavy SB in the following pattern:
One step left, one step right, one SB Squat. Shoot for a BW SB.
D. EMOM 5(5 Sets):
5 Leg Curls + 5 Leg Extensions
E. Find max weight for following complex:
1 SB Clean + 2 SB Front Squats + 3 SB Thrusters
F. 4 Rounds of(6:00min total):
:30s Passive Hang
1:00min Paleo Seat
Performance
5 Rounds for time:
15 Deadlifts 60/40kg
400m Run
15 GHD Sit-Ups
Fitness
A. Skill: Kipping TTB
B. 5 Rounds for time of:
15 SB Thrusters
400m Run
15 TTB
Performance
„Lynne“, 5 Rounds for time of:
BW Bench Press
Pull-Ups