Fitness Redefined

A. KB Windmill 5x4/Side Slow and controlled Eccentric – B. AMRAP 20 8 BeatSwing/K2H/K2E/T2B 12 Push Ups 16 Goblet Squats/SB Squats – C. ...

A. 5x3-5 Ring Dips with 4 Sec Eccentric – B. Teach KB Snatch Progression 5 Min EMOM 8 4 SA KB Snatch/Side or 4-6 Double KB Snatch – C. 3...

A. 3x4-6 Ring Dips into 20 sec unilateral Superman Holds/Side – B. 5x 1 High Hang Hold 1 Hang Hold 1 Mid Chin Hold 6 Sec/Position in...

A. 5 sets of: 4-6 Rope Pull ups (add weight if to easy) – B. 4 sets of: 3 Back Squat @3001 – C. 3 Rounds for time of: 500 m row 15 Double...

A. 5x1-2 Skin the Cat 10-20 sec Pistol Hold/Side _ B. EMOM 10 Alternating I 10 KB Snatches (5+5) II 6-12 Kipping Pull Up _ C. 5 Rounds 10...

A. 5 sets of: 6-8 Single Arm Ring Row @2101 _ B. 5 sets of: 6-8 Banded KB Swings _ C. 21-18-15-12--9-6-3 reps for time of: Double KB...

3x 12 Min alternating EMOM _ I A. 1-2 Length Gorilla Crawl B. 15 KB Sumo Squats C. Collect 20-30 sec Chin Up Hold _ II A. 1-1/2 Length...

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...

A) 4 sets of: 6-8 Seated Arnold Press @31x1 rest 60 sec – B) 15 min: 1 Snatch High hang Pull + 1 Snatch hang pull (not high pull) – C)...

Focus extension in jerk. – A. 3x8-12 Trap shrugs with two KB (focus on symmetry on both sides) – B. 3x8-12 calf raises with racked BB...

A) 5 sets of: 6-8 Bulgarian Split Squats /leg with KB´s in Front rack @20x1 – B) 4 sets of: 5-7 UL Ring Rows @21x1 – C) 15 min EMOM of: 1...