Workouts

Event 1

Recruits

TEAM A

8 Rounds:

  • 3 Shuttle Sprints à 15 m
  • 19 american KB Swings #20/16
  • 10 KB Box Step Over #20/16
  • 3 Shuttle Sprints à 15 m

2 MIN BREAK 


 

TEAM B

4 Rounds

  • 15 m Sandbag Bearhug Carry #45/30
  • 10 Box Jump Over #60/50
  • 12 Cal. Skierg
  • 10 Box Jump Over #60/50
  • 15 m Sandbag Bearhug Carry #45/30


 

Warriors

TEAM A

8 Rounds:

  • 3 Shuttle Sprints à 15 m
  • 19 american KB Swings #24/20
  • 10 KB Box Step Over #24/20
  • 3 Shuttle Sprints à 15 m

2 MIN BREAK


 

TEAM B

4 Rounds

  • 15 m Sandbag Bearhug Carry #70/45
  • 10 Box Jump Over #60/50
  • 15 Cal. Skierg
  • 10 Box Jump Over #60/50
  • 15 m Sandbag Bearhug Carry #70/45


 



Event 1.2

Recruits

AMRAP 10 MIN

Standing Bikeride for Calories


 

Warriors

AMRAP 10 MIN

Standing Bikeride for Calories


 



Event 2

Recruits

120 synchro Deadlifts #40 / 25 kg
60 synchro Hang Power Cleans
40 synchro Push Jerks
20 synchro Toes To Rings
10 synchro Pull Ups
50 synchro Toes To Rings
50 synchro Push Jerks
50 synchro Hang Power Cleans
50 synchro Deadlifts


 

Warriors

120 synchro Deadlifts #60 / 40 kg
60 synchro Hang Power Cleans
40 synchro Push Jerks
20 synchro Toes to Bar
10 synchro Muscle Ups
50 synchro Toes to Bar
50 synchro Push Jerks
50 synchro Hang Power Cleans
50 synchro Deadlifts


 



Event 3

Recruits

5 min AMRAP
7 synchro Worm Squats
7 synchro Worm Facing Burpees


2 min BREAK


5 min AMRAP
Synchro alt. DB Snatches


2 MIN BREAK


5 min AMRAP
7 synchro Worm Squats
7 synchro Worm Facing Burpees


 

Warriors

5 min AMRAP
7 synchro Worm Squats
7 synchro Worm Facing Burpees


2 min BREAK


5 min AMRAP
Synchro alt. DB Snatches


2 MIN BREAK


5 min AMRAP
7 synchro Worm Squats
7 synchro Worm Facing Burpees


 



Finale

Let's keep that a secret till the last minutes...