Rockfit 050216

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Floor Press (1RM)

Floor Press (5x5x65%)

Gymnastics

SU to DU practice

Metcon

Metcon (AMRAP – Reps)

CT 12′ Complete : Rx+55/40 Rx50/35 Sc40/30

“18-15-12”

– DL

– HPC

– FS

– Burpees

Rockfit 040216

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (5x8x80%)

Front Squat (5x5x70%)

Overhead Squat (3x10x65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15′

“Bodyweight combo”

– 4 jumping lunges

– 2 burpees

– 2 push up

– 4 knee hug

– 2 roll over to spider plank

– 4 air squat

– Every 3R do : 20 heavy goblet squat

Rockfit 030216

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Deadrow (5x10x60%)

High pull (10x3x65-75%)

Gymnastics

Hollow rock/negative pull practice

Metcon

Metcon (AMRAP – Reps)

Tabata 4R (20″/10″)

– Shoulder press KB

– Burpees

– Pull up

– DL Rx70/50 Sc60/40

Rockfit 020216

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Front Rack Lunge (10x10x70%)

Gymnastics

Dead hang core practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′ Rx24/16 Sc20/12

– 5 pull up

– 5 Burpees

– 15 American swing

Rockfit 290116


Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Squat Clean (10x1x100%)

Squat Clean (5x2x90%)

Squat Clean (3x3x80%)

Metcon

Metcon (AMRAP – Reps)

CT 12′

Complete 15-12-9-6-3 reps of :

– Burpees

– K2C

– Push up

– Knee hug

Rockfit 280116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Front Squat (8x4x85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4′

– Pull up

Metcon (AMRAP – Rounds and Reps)

CT 12′ 4RFT

– 12 Goblet squat

– 10 Russian swing

– 12 Forward lunges

– 10 American swing

Rockfit 270116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Floor Press (5x10x65%)

Deadrow (5x8x50%)

Reverse Fly (No Measure)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4′

– K2C

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

– 12 HPC

– 6 FS