Fusion Gym – RockFit

Lunges, lunges, lunges and some pull ups

AB: Fusion gym (No Measure)

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

C: Metcon (Weight)

1 – Mobility

2 – DB Lunges Reverse and Forward

6 reps alt build up for 10′

3 – DB Walking lunges 16 steps x 5

4 – Goblet squat 10×10 Rx28/24 Sc24/20

D: Rockfit 151125 (AMRAP – Rounds and Reps)

AMRAP 8′ Rx15/10 Sc10/7,5

– 5 Pull ups

– 10 DB shoulder press

– 5 T2B/K2C

– 10 Situp

Fusion Gym – RockFit

PC – Squat Clean

AB: Fusion gym (No Measure)

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

C1: Mobility clean (No Measure)

Static and dynamic posture

C2: Power Clean (1X5X+ build up to 10′)

C3: Squat Clean (1X3X+ Build up to 10′)

C4: Metcon (AMRAP – Rounds and Reps)

AMRAP 4′ Rx50/35 Sc40/25

1 Squat clean

2 Power clean

D: Rockfit 151124 (AMRAP – Rounds and Reps)

AMRAP 10′

– 5 hollow rock

– 7 knee hug

– 9 T2B/K2C

Fusion Gym – RockFit

Circuit training

AB: Fusion gym (No Measure)

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

C: Metcon (No Measure)

1 – Pull up negative 10×3

2 – Pull up weighted 10×2

3 – Box HSPU legs straight 10×3

4 – Band shoulders ext. 10×15

D: Rockfit 151123 (3 Rounds for reps)

CT 18′ – Total = 3 rounds (1R=6′)

90 secondes per station

1 – 16 steps walking lunges with DB

8 man maker

2 – 2×8 lunges (R+L)

8 alt snatch

3 – FS (Rx45/30 – Sc35/20)

4 – Burpees step up alt.

Fusion Gym – RockFit

Weightlifting and breathing
“Snatch”

Fusion Gym – RockFit

Snatch balance and OHS

AB: Fusion gym (No Measure)

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

C1: Mobility shoulders (No Measure)

Static and dynamic posture

C2: Snatch Balance (1x5x+ build up to 10′)

C3: Overhead Squat (5x5x85% of C2)

D: Rockfit 151120 (AMRAP – Rounds and Reps)

CT 14′

– 12 goblet squat Rx20/12 Sc16/8

– 8 legs straight HSPU

– 4 man maker Rx20/15 Sc15/10

Fusion Gym – RockFit

Back squat 10x10x65-70%

AB: Fusion gym (No Measure)

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

C1: Mobility squat (No Measure)

Static and dynamic posture

C2: Back Squat (10x10x65-70% )

D: Rockfit 151119 (AMRAP – Rounds and Reps)

AMRAP 20′ Rx 20/14lbs Sc 18/12lbs

– 15 wbs

– 15 ground to O/H

– 30 russian twist

Fusion Gym – RockFit

PC – FS – PP complex…

AB: Fusion gym (No Measure)

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

C1: Mobility clean (No Measure)

Static and dynamic posture

C2: Metcon (Weight)

Build up to 15′

– 1 PC

– 5 FS

– 1 PP

C3: Rockfit Plank sequence 1 (No Measure)

2′ plank on elbows then 30″ rest

complete 4 rounds = 9’30”

D: Rockfit 151118 (AMRAP – Rounds and Reps)

AMRAP 11′ Rx 24/16 Sc 20/12

20 reps/mvt of

– Goblet squat

– Russian swing

– T2B (ground) / Rx10 T2B

Fusion Gym – RockFit

DL snatch grip – Sumo DL practice

AB: Fusion gym (No Measure)

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

C1: 100 Banded good-mornings (No Measure)

Band under your feet and bottom of your neck

C2: 100 Banded hips extension (No Measure)

Band under the ball of your feet

C3: Deadlift snatch grip (5x10x50% of DL)

C4: Sumo Deadlift (5x5x85-90% of DL)

D2: Rockfit 151117 (AMRAP – Rounds and Reps)

AMRAP 7′

– 5 Pull-ups

– 10 Burpees

– 30 Mountain climber

Fusion Gym – RockFit

Upper body strength…

AB: Fusion gym (No Measure)

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

C1: Mobility shoulders (No Measure)

Static and dynamic posture

C2: Floor Press (1x1x+ Build up to 15′)

C3: Deadrow (1x3x+ Build up to 10′)

D: Rockfit 151116 (Time)

CT 12′

5R of 20 reps/mvt :

– Ground to O/H Rx 20/15 Sc 15/10

– Step up Rx 60/50 Sc 50/40

Fusion Gym – RockFit

Gymnastic and breathing…
Hollow Rock – Kipping/Butterfly Pull-ups