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Fitness
EMOM 30(5 Rounds):
1. :60s Double Unders
2. :50s Burpees
3. :40s Noes-and-toes Handstand Hold
4. :30s Pull-Ups
5. :20s L-Hang
6. :10s Tuck Jumps
Fitness
A. 2 Sets of:
ME Stiff Leg Deadlift in pure IT fashion(20+) + 5 Sumo Deadlifts off blocks
B. 2 Rounds for time of:
50 WBS 9/6kg
25 V-Ups
Fitness
A. Every :90s for 5 Sets(7:30min):
1. 5 Stone Lifts
2. 5 Barbell Roll-Outs
B. For time:
10-9-8-7-6-5-4-3-2-1
Burpees
KBS 24/16kg
SB Presses
Performance
AMRAP 20:
12 Push Presses 30/20kg
10 Pull-Ups
Fitness
A. AMRAP 7:
7 Air Squats
7 Inverted Rows
7 Push-Ups
Inhale trough nose, exhale through mouth at all movements. Find constant pace and flow trough the workout.
B. 2 Sets of:
1:00min Hammer Curls
1:00min Rest
C. 1 Set of:
40m SB Lunges + 40m SB Carry AHAP
Carry SB on L shoulder for 20m then 20m R shoulder on the lunges and the carry. Its only one set, its meant to be unbroken and heavy.
D. 5-4-3-2-1
Barbell Row
Barbell Floor Press
E. Find 1RM SB Clean
F. 3 Rounds of(5:50min total):
:30s Passive Hang
:30s Rest
:20s Passive Hang
:20s Rest
:10s Passive Hang
:10s Rest
Fitness
A. Skill: Candlestick Roll
B. Teams of 2, AMRAP 25:
A 21 Cal. Row
B 15 Candlestick Rolls
A 9 DB Thrusters 2x20/10kg
B
A
B
.
.
.
Performance
A. Deadlift
3-2-2-2-1-1-1-1-1
B. Coaches Choice
Fitness
A. Find 1RM Weighted Pull-Up or perform 5x5 Inverted Rows
B. For time:
20m OA Floating KBS 24/16kg L
20m KB Suitecase Carry 24/16kg L
20m Bear Crawl forward
20m Bear Crawl backward
20m OA Floating KBS 24/16kg R
20m KB Suitecase Carry 24/16kg R
Performance
„Fran“, for time:
21-15-9
Thrusters
Pull-Ups
Fitness
Teams of 3, complete the following tasks:
1. 210 Pull-Ups while one partner holds Passive Hang and the other is resting. Switch whenever needed.
2. 210 Push-Ups while one partner holds FLR and the other is resting. Switch whenever needed.
3. 210 Sit-Ups while one partner holds Plank Hold and the other is resting. Switch whenever needed.
4. 210 Air Squats while one partner holds Wall Sit and the other is resting. Switch whenever needed.
Team can switch back and forth between tasks as wanted.
Fitness
A. 2 Sets of:
5 Anderson Yoke + 20m Yoke Carry
B. 2 Sets of:
20m OH Yoke Carry
C. For time:
10 SB Cleans
20 Alternating Jumping Lunges(total)
8 SB Cleans
20 Alternating Jumping Lunges(total)
6 SB Cleans
20 Alternating Jumping Lunges(total)
4 SB Cleans
20 Alternating Jumping Lunges(total)
2 SB Cleans