Rockfit 260116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Metcon (10 Rounds for reps)

EMOM 10′

– 5 DL at 75%

Metcon

Metcon (AMRAP – Reps)

AMRAP 4′

– Pull ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

– 10 One arm O/H reverse lunges

– 10 Alt snatches

Rockfit 250116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Shoulder Press (4x8x65%)

Push Press (4x8xSP+15%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4′

– Russian swing

Metcon (AMRAP – Rounds and Reps)

AMRAP 8′

– 20 Goblet squat

– 10 Pull up

– 5 Burpess

Rockfit 220116


Fusion Gym – RockFit

Warm-up

Mobility

OHS front of the wall

tempo down 5″

hold 10″

up 3″

20 air squat

strong core, long trunk, hips, Knees and heels engaged.

Weightlifting

Back Squat (1RM)

Metcon

Metcon (AMRAP – Reps)

Tabata 4’/8Rounds (20″/10″)

– Plank on elbows

– Air squat – hold your squat during the rest

– Situp

– WBS
There are 4 movements.

Complete 8 rounds of the same movement before the next one.

Total is 32 rounds/ 16 minutes

Gymnastics

Metcon (AMRAP – Reps)

AMRAP 3′

– K2c

Rockfit 210116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Deadlift (8x4x85%)

Gymnastics

Headstand – Handstand practice

Metcon

Metcon (Distance)

AMRAP 12′ with a partner complete each 2x8m of :

– Farmer walk

– Walking lunges

– O/H walk

Rockfit 200116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Hang Power Clean (5x5x80%)

Metcon (AMRAP – Reps)

AMRAP 3′

– HPC at 60%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

– 6 Reverse lunges

– 6 Thrusters

Metcon (AMRAP – Reps)

AMRAP 4′

-T2B

Rockfit 190116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Metcon (Weight)

EMOM 10′

Complete 10 rounds of 5 BS at 80%

Gymnastics

Headstand – Handstand practice

Metcon

Metcon (AMRAP – Reps)

CT 15′

Complete 30-20-10-5 reps of :

– Air squat

– Push up

– Situp

– Burpees

– K2C

– Hollow rock

Rockfit 180116


Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Floor Press (5x10x65%)

Deadrow (5x8x50%)

Reverse Fly (No Measure)

100 Reps with 2 plates

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′

– 4 Man maker

– 4 Burpees

– 4 Pull up

Metcon (AMRAP – Reps)

AMRAP 4′

– T2B

Rockfit 180116


Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Floor Press (5x10x65%)

Deadrow (5x8x50%)

Reverse Fly (No Measure)

100 Reps with 2 plates

Rockfit 170116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Snatch Balance (30′ of Technique)

Metcon

Metcon (4 Rounds for reps)

CT 20′ Team of 2

Complete the reps while your partner is keeping a static position.

Round 1 :

Complete 250 SU each while your partner is keeping the PLANK

Round 2 :

Complete 40 DL (60/45;50/35) each while your partner is keeping a plate over the head

Round 3 :

Complete 40 ground to O/H (20/15;15/10) each while your partner is keeping the bar of a standing DL position

Round 4 :

Complete 50 Air squat each while your partner is keeping a dead hang position

Rockfit 150116

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (10x1x100%)

Back Squat (5x2x95%)

Back Squat (3x3x90%)

Gymnastics

Negative pull up practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8′ Rx15/10 Sc10/7,5

– 16 Alt. snatch

– 16 Jumping lunges

– 16 Hollow rock