Fitness Redefined

5 min in total P1: Rowing (choose pace) P2: Accessory exercise 30 sec work, 30 sec rest 1 min transition - Accessory Exercises: RD 1:...

A. Choice -> Find a Partner or 2 and Work on one Gymnastic Movement for 12-15 Min I 20-30 Sec Headstand/Handstand Holds II 1 /Side...

A. 4 Sets YGIG Teams of 3 4 /side wind mills – B. 4 Sets 8-10 /Side BSSQ with a 4 Sec Eccentric r75s – C. EMOM 20 I 30 Sec Row II 40 Sec...

A. 4x 20-40 Sec Chin Up Hold rest 90 Sec – B. Show Turkish Get Up 2-5 Min – YGIG Teams of 2 4-5x 1 Turkish Get Up/Side use instable...

A. 4x PI 4-6/Side SA Ring Row with a 2 sec active Hold in Top Position PII 10-15 Pike Compression Lifts – B. 5-7 Min to teach KB Snatch...

A. 3 sets of: 6-8 Alternating KB Z-press /side 10-20 sec L-sit - B. 4 sets of: 6-8 KB Cross Body Reverse Lunges - C. In Teams of 2 each 6...

A. 3 sets of: 30 m Crossbody KB Carry /switch arms after 15 m 30-45 sec Hollow Hold – B. Every 2 min for 6 sets: 2 KB Push Press + 3 KB...

A. 5 sets 8 /side Elevated Lunges with banded abduction (band just below knee) @ 3313 (v_^-) 4-6 Front Squats @ 5511 (v_^-) – B. 5 x...

A. 7x1 Power Clean and Jerk – B. 25 AMRAP 5 Strict HSPU 10 Jumping/Kipping Pull Up 15 DB/KB Walking Lunges 200m Run/300m Row 1...

A. 4x20-30 sec Pike Compression Hold Top Position – B. KB Windmill 5x4/Side (Slow and controlled Eccentric) into 12-14 Walking KB/DB...

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 ...

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...