Rockfit 291015


Fusion Gym – RockFit

Find your Power Clean 1RM then work at 65% of your 1RM

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: Rockfit power clean and front squat mobility preparation

Wrists, hands, shoulders, back, trunk,…

static and dynamic posture

C2: Power Clean (Find your 1RM 15′)

C3: Rockfit gym sequence 1

9’45” – 30″/15″ – 3 rounds – 4 mvts

– Box HSPU maintain legs straight

– Dead Hang activate core/upper back

– Bar Row or just hang keep hips aligned

– Ring dip or just hang soften shoulders

D: Rockfit 291015 (AMRAP – Rounds and Reps)

AMRAP 12′

– 5 Jumping pull up or 10 Kipping swing

– 5 PC at 65% of C2

– 5 Burpees jump over the bar

Rockfit 281015


Fusion Gym – RockFit

Find your DL 1RM then work at 50-60% of your 1RM

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: 100 Good morning with a band

C2: 100 Band Hips Extension

Band under the ball of your feet

C3: Deadlift (Find your 1RM 15′)

D: Rockfit 281015 (AMRAP – Rounds and Reps)

AMRAP 16′

– 10 DL at 50-60% of C3

– 10 Burpees

Rockfit 271015

Fusion Gym – RockFit

Heavy Back Squat and 10′ of KB/DB alternate snatches

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: Rockfit Squat Mobility

Static and Dynamic posture

C2: Back Squat

4×85% 3×95% 1×101%

4×80% 3×90% 1×100%

4×90% 2×100% 1×105%

4×85% 2×95% 1×101%

C3: Rockfit Plank sequence 1

2′ plank on elbows then 30″ rest

complete 4 rounds = 9’30”

D: Rockfit 271015 (AMRAP – Reps)

AMRAP 10′

Rx 24-25/16-15 Sc 16-15/12-10

– DB/KB snatch

Rockfit 261015


Fusion Gym – RockFit

Check your Bear complex!
Then challenge one movement for 7′

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: Rockfit Shoulders Mobility

Static and Dynamic posture

C2: Bear Complex (5×5 with the same weight)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

C3: Rockfit gym sequence 2

EMOM 3R 11’45”

– Plank 60″

– mountain 45″

– Knee lift 45″

– Flight (Hollow on hips) 45″

D: Rockfit 261015 (AMRAP – Reps)

AMRAP 7′

Chose one movement between :

– Target burpees

– WBS

Rockfit 231015


Fusion Gym – RockFit

SP and PP 1RM then a 20′ Chipper

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: Rockfit Shoulders Mobility

Static and Dynamic posture

C2: Shoulder Press (Find your 1RM 10′)

C3: Push Press (Find your 1RM 10′)

D: Rockfit 231015 (AMRAP – Reps)

Cap Time 20′ Rx 24/16 Sc 20/12

– 50 Air squat

– 50 Situp

– 50 mountain climber

– 50 Step up

– 50 American swing

– 50 Burpees

– 50 Reverse lunges

– 50 WBS

Rockfit 221015


Fusion Gym – RockFit

How many Back Squat Reps can you do within 5′ ?
Ready to burn your legs?

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: Floor Press (5X5)

C2: Back Squat (Max Reps in 5′ at 55% of your 1RM)

D: Rockfit 221015 (AMRAP – Rounds and Reps)

AMRAP 12′

– 10 DB or KB one arm O/H step up alt.

– 6 Burpees step up alt.

– 10 DB or KB other arm O/H step up alt.

– 6 Burpees step up alt.

Rockfit 211015


Fusion Gym – RockFit

Find your Power Clean 5RM and then work at 60-70% of your 5RM

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: Rockfit power clean and front squat mobility preparation

Wrists, hands, shoulders, back, trunk,…

static and dynamic posture

C2: Power Clean (Find your 5RM)

C3: Rockfit gym sequence 1

9’45” – 30″/15″ – 3 rounds – 4 mvts

– Box HSPU maintain legs straight

– Dead Hang activate core/upper back

– Bar Row or just hang keep hips aligned

– Ring dip or just hang soften shoulders

D: Rockfit 211015 (AMRAP – Reps)

Cap Time 12′

20 – 17 – 14 – 10 – 5 (68 reps)

– Hang Power Clean at 60-70% of C2

– K2C – T2B

Rockfit 201015


Fusion Gym – RockFit

Find your Deadlift 5RM then work at 80% of your 5RM

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: 100 Good morning with a band

C2: 100 Band Hips Extension

Band under the ball of your feet

C3: Deadlift (Find your 5RM)

D: Rockfit 201015 (AMRAP – Rounds and Reps)

AMRAP 10′

– 3 DL at 80% of C3

– 3 Wall walk

– 15 Russian swing Rx 24/16 Sc 20/12

Rockfit 191015


Fusion Gym – RockFit

Front Squat and Pull Up

AB: Fusion gym (No Measure)

Focuses on posture, breathing, stability, flexibility, isometric strength.

C1: Rockfit power clean and front squat mobility preparation

Wrists, hands, shoulders, back, trunk,…

static and dynamic posture

C2: Front Squat (10-8-6-4-2-1-1)

C3: Pull-ups (10X3 Negative Pull ups)

D: Rockfit 191015 (AMRAP – Rounds and Reps)

Cap Time 18′

Amrap of :

Start with 3 Rounds of :

– 12 Pull ups

– 10 Burpees

– 8 Situp

Then do 25 Goblet squat

Rx24/16 – Sc 20/12

Repeat the sequence as many time as possible within the time cap of 18′