Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Overhead Squat (8x5x70%)

Metcon (AMRAP – Reps)

AMRAP 3′

OHS max reps at 50%

Metcon

Metcon (AMRAP – Reps)

EMOM 12′ – 6R Rx50/35 Sc40/25

Odd:

– 8 HPC

– 8 PP

Even:

– 15 FS

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (8x5x85%)

Metcon (AMRAP – Reps)

AMRAP 3′

BS max reps at 65%

Metcon

Metcon (AMRAP – Reps)

EMOM 12′ – 6R

Odd :

– 18 American swing Rx24/16 Sc20/12

Even :

– 10 Pull up

– 5 K2C

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Front Rack Lunge (10x8x65%)

Front Rack Reverse lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15′ Rx45/35 Sc35/25

– 5 Burpees

– 10 HPC

– 5 Pull up (jumping)

– 10 SDHP

Fusion Gym – RockFit

Warm-up

Mobility

Metcon

Metcon (No Measure)

Team of 2 wod with Loïc

– 1 – CT 29′

A : For max reps 1:1 (I go, you go)

– Air squat

– Knee hug

– Mountain climber (no jumping)

B : Synch!

– 48 Burpees

– 44 Jumping lunges

– 40 Hollow rock

C : REST 10′ + Explanation part D

– 2 – CT 17′ Rx40/30 Sc30/20

D : Do the reps with your partner

– Buy in : 50 FS

then :

– 300 SU

– 70 WBS

– 60 HPC

– 50 SDHP

– 40 WBS

– 300 SU

– Cash out : 50 FS

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (7x1x100%)

Back Squat (5x2x90%)

Back Squat (5x3x85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4′

– 5 Pull up

– 3 Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 4′

– 5 K2C

– 3 Burpees

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Sumo Deadlift High Pull (10x3x80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

CT 14′ – 5RFT Rx50/35 Sc40/25

– 12 DL

– 9 HPC

– 6 PP

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Metcon (Weight)

EMOM 10′

– FS 10x4x85%

Metcon (AMRAP – Rounds and Reps)

CT 19′ – 7RFT

– 11 FS at 55%

– 90 SU or 30 DU

Metcon

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

High pull (10x1x85%)

Squat Clean (10x1x85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

CT 20′

1 – 5R –

– 5 SC at 65%

– 10 Burpees

2 – 5R –

– 7 HPC

– 7 FS

3 – 5R –

– 15 DL

– 5 Burpees jump over bar

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Sumo Deadlift (8x8x65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

CT 16′ Rx24/16 Sc20/12

1 – 5R –

– 12 American swing

– 12 Situp

2 – 5R –

– 12 Goblet squat

– T2B from ground

3 – 5R –

– 12 Reverse lunges

– 12 Flight (superman)

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Jerks practice

Metcon

Metcon (AMRAP – Rounds and Reps)

Team wod AMRAP 25′

– 10 Pull up/ Dead hang

– 20 WBS/ Step up

– 20 O/H step up(MB)/ Hollow

– 20 Ground to O/H/ Burpees