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24.05.2018

Fitness

A. 3 Rounds of:
 
1:00min Walking Lunges
1:00min Ring Rows
1:00min DB Floor Presses
 
You might want to take a Pec Deck for all 3 movements. 
 
B. 4 Sets of(2:00min):
 
:15s DB Side Raises
:15s DB Hercules Hold
 
C. 2 Working Sets of:
 
20m Yoke Carry
 
D. 3 Working Sets of:
 
5 Anderson Yoke Squats AHAP

23.05.2018

Fitness

For time:
 
3 Rounds of:
 
25 DB Squat Cleans 2x20/10kg
100m Run
25 WBS 9/6kg
100m Run
 
-then, no rest-
 
3 Rounds of:
 
25 UB DB/KB Incline Bench Press AHAP
12 UB Strict Pull-Ups/Inverted Rows
 
-then, no rest-
 
5-4-3-2-1
 
DB Snatch L AHAP
DB Snatch R AHAP

Performance

AMRAP 20:
 
5 HSPU
12 Pull-Ups

22.05.2018

Fitness

A. Every 2:00min for 10:00min(5 Sets):
 
3 Forward Rolls + 8 Burpees + 12 Alternating DB Tripod Rows 2x15/10kg
 
B. 2 Sets of:
 
1:00min Leg Press
Rest as needed. 
 
Instead of a leg press you can take a partner holding a plate in front of him, leaning with the plate against your feet.
 
C. In 1-3 Sets find heaviest SB for:
 
40m SB Carry(turn at 20m)
 
D. Target Reach Jumps(jump from both feet):
 
Split up into groups and set up a few stations with a ring hanging from a high bar. 
One after each other performs a jump and touches the ring. 
After everyone of the group is done, raise the hight of the ring. 
Compete for the highest jump.

21.05.2018

Fitness

A. AMRAP 10:
 
200/150m Row
30 Sit-Ups
:30s Plank Hold
 
B. 2 Sets of(3:00min):
 
1:00min Alternating Hammer Curls
1:00min Rest
 
C. 3 Sets of:
 
ME SB Bench Press AHAP(15+) + ME Lat Pull-Downs AHAP(15+)
 
D. EMOM 5:
 
5 Side Delt Raises + 5 Rear Delt Raises
 
E. Bench Press:
 
5-5-5-5-5

Performance

„Michael“, 3 Rounds for time of:
 
800m Run
50 Back Extensions
50 Sit-Ups

19.05.2018

Fitness

Teams of 2, for time:
 
A Run 1 Mile/ B Row 1 Mile
100 Burpee Pull-Ups(total, only one working at a time)
150 Burpee Box Jumps(total, only one working at a time)
100Ring Push-Ups(total, only one working at a time)
B Run 1 Mile/ A Row 1 Mile

18.05.2018

Fitness

A. 2 Sets of:
 
ME SB Presses + ME SB Push Presses + HOH Rope Pull
 
B. 2 Sets of:
 
Reverse Sled Drag + 4 Broad Jumps for distance
 
C. 2 Sets of:
 
20m Floating KBS + Harnessed Bear Crawl
 
D. Teams of 3, as a relay:
 
9x20m Prowler Sprint(3 each)

17.05.2018

Fitness

A. AMRAP 10:
 
2/2 DB Tripod Rows
2 Bumper Plate GTO
2cal. Assault Bike/Row
 
Add 1 Rep/cal. each round to the given exercises. 
 
B. 2 Sets of(2:30min):
 
1:00min Russian Twists with Pec Deck
:30s Rest
1:00min Leg Lowering with Pec Deck
:30s Rest
 
C. 1-2 Sets of:
 
SB Front Rack Lunges, one step L, one step right + 2 Front Squats
SB Front Rack Lunges, one step L, one step right + 2 SB Push Presses
SB Front Rack Lunges, one step L, one step right + 2 SB Thrusters
 
Follow pattern till you covered 20m of distance. Find heaviest SB possible for this task. 
 
D. EMOM 10(5 Sets):
 
Even: OA DB Rows L + OA DB Side Delt Raise L + OA DB Rear Delt Raise L
Odd: OA DB Rows R + OA DB Side Delt Raise R + OA DB Rear Delt Raise R

16.05.2018

Fitness

A. AMRAP 10:
 
6 Candlestick Rolls
:30s Plank Hold
1:00min Wall Sit
12 Pull-Ups/Ring Rows
 
B. 2 Sets of:
 
ME Lat Pull-Downs + ME DB Flys
 
C. 2 Sets of:
 
20m Suitecase Carry L + ME Hold
20m Suitecase Carry R + ME Hold
 
D. EMOM 7:
 
3-5 Sumo Deadlifts AHAP + 3-5 High Box Jumps

Performance

„Lynne“, 5 Rounds for max reps of:
 
BW Bench Press
Pull-Ups

15.05.2018

Fitness

A. AMRAP 12:
 
30 KBS 24/16kg
20 Box Jumps
10 Push-Ups
 
B. 2 Sets of:
 
20m Yoke Carry AHAP
 
Shoot for triple bodyweight.
 
C. Barbell Front Squat
 
5-3-3-1-1-1

14.05.2018

Fitness

A. AMRAP 8:
 
8 WBS
8 V-Ups
8 DB Push Presses
 
B. 4 Sets of(2:00min):
 
:15s Bumper Plate Front Delt Raises
:15s Bumper Plate Triceps Extensions
 
C. 2 Sets of:
 
1:00min 2xKB Dimmel Deadlifts
 
D. EMOM 8(4 Sets):
 
Even: 5 KB Leg Extensions L + 5 KB Leg Extensions R
Odd: 5 Banded Hamstring Curls L + 5 Banded Hamstring Curls R
 
E. Find 1 RM OA DB Push Press.
 
When working up always attempt on your weaker side first. Think of Strongman Circus Dumbell event. 

Performance

A. OHS
 
5-5-5-5-5
 
B. „Fran“, for time:
 
21-15-9
 
Thrusters 40/30kg
Pull-Ups