Blog
Fitness
A. Deadlift:
Perform one max effort set at 70% of the heaviest weight you have lifted last week.
B. „Annie“, for time:
Double-Unders
Ab-Mat Sit-Ups
Fitness
A. AMRAP 7:
14 KBS 24/16kg
14 Alternating DB Tripod Rows(total) 2x20/10kg
B. AMRAP 7:
7 WBS 9/6kg
7 Burpees
Fitness
A. Deadlift:
2-2-2(-2)
B. For time:
500/350m Row
50 Box Jumps
50 Burpees
Fitness
A. Back Squat:
2-2-2(-2)
B. 4 Sets(2xL, 2xR):
40m Suitecase Carry AHAP
Fitness
A. 3 Sets:
Reverse Sled Drag
B. 3 Sets:
Harnessed Bear Crawl
C. 1-2 Sets:
100m Prowler Sprint
Fitness
A. Bench Press:
2-2-2(-2)
B. 3 Sets of:
B1. 10-12 Lat Pull-downs
B2. 10-15 Alternating DB Side Delt/Front Delt Raises(total)
B3. 10-15 DB Shrugs AHAP
Fitness
EMOM 24 (6 Sets):
1. 1 SB Front Rack Lunge L + 1 SB Front Rack Lunge R + 1 SB Front Squat + 1 SB Thruster 0.33 BW
2. 2 SB Front Rack Lunge L + 2 SB Front Rack Lunge R + 2 SB Front Squat + 2 SB Thruster 0.33 BW
3. 3 SB Front Rack Lunge L + 3 SB Front Rack Lunge R + 3 SB Front Squat + 3 SB Thruster 0.33 BW
4. 1:00min Rest
1+1+1+1
2+2+2+2
.
.
.
Fitness
AMRAP 20:
20 SB Floor Presses 0.5 BW
10 OA KBS 24/16kg L
10 OA KBS 24/16kg R
5 DB Manmaker 2x20/10kg
