Fitness Redefined

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. 3 sets of: 15 sec each side Hamstring Curl Compression with ball 20-30 sec side plank – B. Every 3 min for 5 sets: 3-5 Front Squat @...

A. 3 Sets Elevated glute bridges 8-12 Legs apart Rest - while parter works 8-12 legs together (squeeze knees) Rest - while parter works _...

A. 3 sets 15-20 Adductor raises (use metronome) 20-30 sec. hamstrim contract (use a ball) _ B. 4 sets 4-6 leg raises 30 sec. /side plank...

A. 5x3 Bent over KB shoulder squares, 3 sec each position *back stays straight, non-working arm extended behind back – B. 4 sets 20 /side...

A. 3x 8-12 /side Lateral Lunges @ 5500 (v_^-) *3 sets per leg, explosive push up, lunge on an elevated surface for more depth, KB in...

A. 12 Min to teach Rope Climb Technique/YGIG Teams of 3 _ B. YGIG Teams of 3 5x1 Length Reverse Sled Drag (heanvy) _ C. YGIG Teams of 3 6...

A. 3x4 Push Press 3x2-3 Push Press – B. Teams of 3 YGIG 4x Down&Back(40m) Reverse Sled drag Sprint after 4 Rounds do: Teams of 3 YGIG 6x...

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...

A. 5 sets of: 6-10 Glute Bridge DB/KB Bench Press @ 2001 – B. 5 sets of: 2 Push Press + 1 Push Jerk @ KB´s – C. 12 min Amrap of: 7...

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. 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) 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. 12 minutes ca. 4 rounds 10-20 sec. rope chin-up hold + 2-3 chin-ups – B.1. 5x 3-5 Double KB Swing (work up to something heavy) – B.2....

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. 6x 3-6 Tight Kipping T2B – B. 10 min YGIG (Teams of 3-4) Sled Pull – C. 3-6 Sraddle Stance Hip + Back Extension into 30-40 sec Wall Sit