Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Hang Clean (1RM 20′)

Gymnastics

HSPU

Metcon

Metcon (AMRAP – Reps)

Rx24/16 Sc20/12

4′ Amrap : American swing

1′ Rest

4′ Amrap : SU

1′ Rest

4′ Goblet squat

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Snatch (CT 20′ Work on technique to your max )

Metcon

Metcon (AMRAP – Rounds and Reps)

CT 20′ Team of 2

– I GO : YOU GO

– AMRAP OF :

A 5R of :

– 5 Pull up

– 10 Push up

– 15 Air squat

B 5R of :

– 40 Mountain

– 40 Russian twist

– 40 Jump and touch the bar

C 5R of :

– 10 Burpees

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

High pull (1RM)

Squat Clean (1 RM)

Metcon

Metcon (AMRAP – Reps)

CT 19′

– AMAP Burpees 4′

– Rest 1′

– AMAP Mountain 4′

– Rest 1′

– AMAP Air squat 4′

– Rest 1′

– AMAP Pull up 4′

– Write your total reps

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Sumo Deadlift (5x5x80%)

Gymnastics

Core strenght

– Dead hang L Raise

– Hollow rock

– Weighted plank

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′ Body weight combo

– 1 Roll over to spider plank

– 5 Push up

– 20 Mountain

– 1 Roll over then stand up for

– 20 Air squat

– 20 Knee hug

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Deadlift (10x3x85%)

EMOM 10′

Gymnastics

HSPU practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

– 12 DL at 60% of 1RM

– 12 K2C

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Front Squat (10x4x85%)

Gymnastics

Pull up and Chin up practice

Metcon

Metcon (AMRAP – Reps)

EMOM 10′ (10Rounds of)

6-8 Pullup

4-6 Burpees

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Thruster (8x8x65%)

Gymnastics

Ring-Pull up practice

Metcon

Metcon (AMRAP – Reps)

For time CT 10′

19-15-11-7-3 reps of :

– Thrusters at 50%

– Pull up

– Push up

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Snatch Balance (1 RM)

Zots Press (1 RM)

Snatch (1 RM)

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Hang Power Clean (10x1x95%)

Hang Power Clean (8x2x85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

CT 18′ – 5RFT Rx70/50 Sc60/40

– 20 DL

-15 Burpees jump over bar

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (10x3x90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′ – 1R = 72 reps

Bodyweight combo :

– 4 Burpees

– 20 Mountain climber

– 20 Russian twist

– 4 Knee hug

– 4 Roll over to spider plank

– 20 Air squat