E6MOM, 5 Rounds* 800m Run, then in remaining time: *R1: Dbl DB in-place Alt. Lunge (45’s/35’s) *R2: Strict HSPU *R3: AbMat Sit Up *R4: Box Jump (24/20) *R5: Double Unders Score = total reps (run counts as...
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Part A: Pull Up / BMU Progressions L1: Dead hangs, pronated grip 2 sets, :20-:30 each 2 x 10 scap retraction 3 x 5 negatives 3 x 10 Barbell rack pull ups OR 5 x 5-7 banded strict pull...
Circuit Fit 6 Rounds AMRAP 3 mins 6 Push Up 9 Air Squat 12 AbMat Sit Up Rest 1 min between rounds, picking up where you left off.
10 Rounds* 3 RMU 10 Dbl. DB Step Up (45’s/35’s, 20”) *50-45-40-35-30-25-20-15-10-5 DU C: 3 BMUs, or 6 Pull Up + 3 Ring Dip M: 6 Ring Row + 3 Box Dip
With a partner. AMRAP 30 10 RKBS (1.5/1) 8 Box Jump Over (24/20) 6 Burpee 4 Hang Squat Clean (135/95) 2 Devil’s Press (45’s/35’s) Do an entire movement by yourself. Then have your partner do the next, etc....
5 Rounds 30/24 Cal Row 30 Wall Ball (20/14) 400m Run C: same M: 24/20 Cals, 20 Wall Ball Circuit Fit Same as above
Part A: Pull Up / BMU Progressions (15-18 minutes) L1: Dead Hang, pronated grip 2 sets, :10-:20 each 2 x 10 Scap Retraction PU 3 x 3-5 Negatives* 3 x 5 Barbell Rack Pull Up -or- 5 x...
40-30-20-10* DU *15 TTB after each set ~rest 2 mins~ 40-30-20-10* DU *16 Burpee to Target after each set ~rest 2 mins~ 40-30-20-10* DU *25 AbMat Sit Up after each set Circuit Fit Same...
Part A: 7×2 Power Snatch to OHS, dump the bar and reset, then Squat Snatch (75-85%) Part B: AMRAP 6* 1 HSPU 1 Deadlift (315/225) *add one rep of each movement, every round. C: 275/185 M: ...
Circuit Fit AMRAP 26 400m Row 20 RKBS (for odd rounds), 20 Goblet Squats (for even rounds) 15 Push Up 10 V-Up