Fitness Redefined

A. 6x1 High Hang Clean 1 Hang Clean 1 Mid Chin Clean pause each Position for 3 sec – B. EMOM 8 8 DB/KB Clean – C. Retest WOD 21-15-9...

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

A. 12 min: 8-12 Reverse Snow Angels rest 15 sec 20-30 sec Side Plank /side rest 15 sec 6-8 Single Leg Glute Bridges @ 5 sec pause in...

A. 6 sets of: 1 Length Hand Over Hand Sled Pull _ B. 5 sets of: 6-8 Double KB Front Rack Box Squat @2110 (Box height just Below 90...

A. 10 min EMOM of: 3 Scapula Pull ups + 3 Strict Pull ups (weighted if to easy) _ B. 5 sets of: 3 Clean Pull with 2 sec pause at full...

Work on Breathing Technique in Warm Up – 10 min alternating EMOM I 15 second As Fast as Possible (ME) Burpees Jump overs something...

A) 5 sets of: 6-8 Bulgarian Deadlift @2011 3-5 Ninja High Box Jumps – B) 12 min: 6-8 Single Arm Push ups /arm – C) In Teams of 2, 12 min...

A. 15 minutes ca. 8 sets 20 sec at knee Hang Snatch hold + 1 pull (not high pull, focus on trapezius contraction) – B. 10x 2 Back Squat...

A. 6x 2 Power Snatch – B. 5x 2 3 Position Halting Snatch Pull 3 Sec Pause 1. Mid Chin 2. Hang 3. Mid Thigh – C. 21-18-15-12-9 Plate G2OH...

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....