Fitness Redefined

A) 15 mim EMOM: 1 min: 30 sec Wall Sprints 2 min: 40 sec alternating table top reaches (10 sec. each) 3 min : 10-12 athletic burpees – 5...

A. 5x3-5 Pistol Eccentrics with 6-10 sec ecc and no concentric/Side – B. AMRAP 26 8 Cross T2B 12 Push Ups 16 Goblet Squats 20 sec Hollow...

A. 6x1 High Hang Clean 1 Hang Clean 1 Mid Chin Clean pause each Position for 3 sec – B. 8 EMOM 6-8 Single Arm DB/KB G2OH alternate...

A. Handstand Practise 10 Min – B. 4x8-10 Back Squat – C. Amrap 15: 5 Burpees over the Bar 10 Thruster (UB) 15 Sit Ups/Tuck Ups/V Ups

A. 5 sets of: 20m Sled Press – B. 4 sets of: 1 Snatch Pull from High Hang + 1 Snatch Pull from Hang – C. 12 min Amrap of: 2 Suicide...

2x 20 AMRAP I. 4 High Box Jumps from a Sitting Position 6 SA KB Swings/side 12 Ring Push Ups 200m Row II. 20 Lunges/Jumping Lunges 20 ...

40 AMRAP 4x5m Line touches going from running fwd. to bkw. 20 Plank Shoulder Taps 10 Burpees 3-6 Str. Pull Ups 6-10 Side Plank Twist/Side

40 AMRAP 20 SA KB OH Walking Lunges (switch arm every 10) 1 Length of Box Crab Walk 30 Box Toe Taps 20 Sec Collect Active Hang

A. 6x2 Power Clean – B. EMOM 8 4 DB/KB Clean & PP or Jerk – C. Teams of 3 YGIG AMRAP 12 Sled Pull then Push Sled Back

A. 3 sets of: 30 sec Hollow Hold rest 15 sec 30 sec Arch Hold rest 15 sec 30 sec Plank Hold – B. 4 sets of: 4-5 Front Squats @32x1 – C....

A. 6x 1 length Seated hand-over-hand rope sled Pull – B. 3x 15 m forwards DKB front rack Walking Lunges 3x 15 m backwards DKB front rack...

A. 4x 8-12 pronated ring rows @ tempo 1331 – B. 4x 6-8 N2W handstand lateral leg taps – C. AMRAP 18, 200m running, 20 slam ball ground to...

A. 3 sets 20-30 sec. /side planking 8 alternating table top reach outs – B. 4x 8-12 Y-Press 30 m front rack KB carry (heavy) – C. AMRAP...

A. 15 min. 6-8 ring dips @ tempo 3315 B. 4 rounds 8-12 narrow front squat 3-6 side lateral lunges C. AMRAP 15 20 beat swings | alt....