FITNESS
A:
4 Sets:
8 Bulgarian Split Squats each leg
60 s Rest
10 Single-Arm KB row each arm
60 s Rest
B:
Buy In: 25 Burpees
5 RFT
10 Box Jump Overs
8 KB-Swings, 16/12 kg
4/4 KB Push Presses, 16/12 kg
Cash Out: 25 Burpees
PERFORMANCE
A:
EMOM 10 min
Power Clean + Squat Clean
B:
Buy In: 25 Burpees
5 RFT
10 Box Jump Overs
8 Hang Power Cleans, 45/30 kg
6 Push Presses, 45/30 kg
Cash Out: 25 Burpees
Post score to comments.
FITNESS
A:
3×5 Front Squat (add 2,5kg to last workout)
B:
10 min
5 Pull-Ups
10 Push-Ups
15 Squats
PERFORMANCE
A:
5×5 Overhead Squat @ 75%
B:
4×3 Snatch Pull
C:
10 min
5 Pull-Ups
10 Push-Ups
15 Squats
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FITNESS
A:
3×5 Overhead Squat
B:
“Rowing Helen”
3 RFT:
500m Row
21 Kettlebell Swings, 24/16 kg
12 Pull-Ups
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FITNESS
“Fight Gone Bad”
3 Rounds
1 min Wall Ball Shot, 9/7 kg
1 min Sumo Deadlift High Pull, 35/25 kg
1 min Box Jump, 60/50 cm
1 min Push Press, 35/25 kg
1 min Rowing for calories
1 min Rest
Score is total reps+cal
PERFORMANCE
A:
5×1 Back Squat, 95%
B:
“Fight Gone Bad”
3 Rounds
1 min Wall Ball Shot, 9/7 kg
1 min Sumo Deadlift High Pull, 35/25 kg
1 min Box Jump, 60/50 cm
1 min Push Press, 35/25 kg
1 min Rowing for calories
1 min Rest
Score is total reps+cal
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OLYMPIC WEIGHTLIFTING
A:
Overhead Squat
6-6-4-4-4-2-2-2-2
B:
Every 90 s, for 15 min:
Snatch Grip Push Press +
Snatch Balance +
Snatch drop
C:
8x Round for quality
4x Wall Ball Shot, 9/7 kg
4x Plate Sit-Ups, 15/10 kg
FITNESS
A:
4 Sets
High Box Jumps x 1.1.1.1.1
B:
Tabata: Jumping Squats, 20/15 kg
Rest 2 min
Tabata: Russian Style Kettlebell Swings, 24/16 kg
C:
3×90 s Weighted Plank
Post score to comments.
TEAM WORKOUT
In teams of 2, 30 min AMRAP:
A:
500 m Row or 400 m Run
B:
5 Pull-Ups
10 Thrusters, 35/25 kg
15 Kettlebell Swings, 24/16 kg
One athlet is rowing (running), while the other does the triplet.
FITNESS
A:
5×3 Push Press
B:
15 min AMRAP
2 Goblet Squats, 24/16 kg
2 Burpee Box Jumps, 60/50 cm
2 Sit-Ups
4 Goblet Squats, 24/16 kg
4 Burpee Box Jumps, 60/50 cm
4 Sit-Ups
6 Goblet Squats, 24/16 kg
6 Burpee Box Jumps, 60/50 cm
6 Sit-Ups
…
PERFORMANCE
A:
Shoulder Press 5×1, 95%
B:
10 min AMRAP
2 Thrusters, 60/40 kg
4 Chest to Bar Pull-Ups
30 Double Unders
3 Thrusters, 60/40 kg
6 Chest to Bar Pull-Ups
30 Double Unders
4 Thrusters, 60/40 kg
8 Chest to Bar Pull-Ups
30 Double Unders
….
FITNESS
A:
4 Sets
Max Reps Ring Push-Ups
60 s Rest
Max Reps Horizontal Rows
60 s Rest
B:
20 min EMOM:
1 Deadlift
1 Hang Power Clean
1 Front Squat
PERFORMANCE
A:
Every 90 s, for 15 min
3-Position Snatch
B:
AMRAP 7 min
1 Squat Snatch, 60/45 kg
1 Muscle-Up
2 Squat Snatches, 60/45 kg
2 Muscle-Ups
3 Squat Snatches, 60/45 kg
3 Muscle-Ups
…
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FITNESS
A:
2 RFT:
25 Box Jumps, 60/50 cm
25 Jumping Pull-Ups
25 Kettlebell Swings, 16/12 kg
25 Alternating Lunges
25 Sit-Ups
25 Push Press, 35/20 kg
25 Wall Ball Shots, 9/7 kg
25 Burpees
25 Single Unders
PERFORMANCE
A:
Back Squat 5×3, 85%
B:
2 RFT:
25 Box Jumps, 60/50 cm
25 Pull-Ups
25 Kettlebell Swings, 24/16 kg
25 Alternating Lunges
25 Knees to Elbows
25 Push Press, 45/30 kg
25 Wall Ball Shots, 9/7 kg
25 Burpees
25 Double-Unders
FITNESS
A:
Pull-Up Battle
B:
For time:
100 Burpess
Start every min with 5 Deadlifts, 80/60 kg
Post score to comments.
FITNESS / PERFORMANCE
PART 1
7 min AMRAP
21 cal Row
15 Squats
9 Burpees over rower
PART 2
In 3 min find your 3RM
Thruster
SCORE
Total Reps + Weight
Post score to comments.
