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25.01.2020

Fitness

A. 5 Sets of:
 
A1. 10/10 DB/KB Front Rack Bulgarian Splits Squats
A2. HOH Rope Pull
 
B. 5 Rounds for time of:
 
50 Air Squats
20 Plank to Push-Up

23.01.2020

Fitness

A. Bench Press:
 
8-8
 
B. SB Carry AHAP:
 
60m-60m-40m-20m

22.01.2020

Fitness

A. Squat:
 
8-8
 
B. Teams of 3, 15x20m Prowler Sprint relay style for time (5x20m each)

 


21.01.2020

Fitness

A. 3 Sets of:
 
A1. 8-12 DB Incline Bench Press
A2. 8-12 Pronated Wide Grip Bent-over BB Rows
 
B. 3 Sets of:
 
A1. 20 BB Wrist Curls
A2. 20/20 DB Reverse Forearm Curls
 
C. 5 Rounds for time of:
 
20 Sit-Ups
10 Burpees
 
Time Cap: 8:00min

20.01.2020

Fitness

A. Deadlift:
 
8-8
 
B. Sumo Deadlift Off Blocks:
 
3-3-3-3

19.01.2020

Fitness

A. Teams of 2, for time:
 
10-9-8-7-6-5-4-3-2-1
 
Supinated BB Curls while partner holds BB w/ forearms parallel to the ground, then switch.
 
B. AMRAP 20:
 
20m 1 SB Front Rack Lunge L + 1 SB Front Rack Lunge R + 1 SB Front Squat 0.33 BW
10 Inverted Burpees
10 Pull-Ups
20m SB OH Carry 0.33 BW

18.01.2020

Fitness

A. For quality:
 
100 DB OH Strict Presses
100 Lat Pull-Downs
 
Partition any way.
 
B. For time:
 
30-20-30
 
KBS 32/24kg
WBS 9/6kg

16.01.2020

Fitness

A. Hovering BB Deadlift
 
10-10
 
Stop with plates just above floor, no full lock-out on top.
 
B. For time:
 
30 SB Clean&Push Press
 
5-5-5-5-5-5 with different weight every time. Start light(about 0.33 BW) and increase weight all the way up to last set with the heaviest SB you can bring overhead.

15.01.2020

Fitness

A. Back Squat:
 
10-10
 
B. 2-3 Sets of:
 
20m Yoke Carry

14.01.2020

Fitness

A. Skill: Handstand Walk
 
B. Teams of 2, AMRAP 25:
 
A 10m Handstand Walk
B 10m Handstand Walk
A 20m Zercher SB Carry 0.5 BW
B 20m Zercher SB Carry 0.5 BW
A 20 Lateral Box Jumps(total)
B 20 Lateral Box Jumps(total)
A 15 Strict TTB
B 15 Strict TTB

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