Fusion Gym – RockFit

Emom DL and Burpees

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: Metcon (No Measure)

EMOM 14′ Speed DL and burpees

– OTM 4×65% + 5 burpees

D: Rockfit 151113 (AMRAP – Rounds and Reps)

AMRAP 12′

– 5 Pull-ups (jumping – kipping)

– 10 Push-ups

– 5 T2B (KL – K2C)

– 10 Situp

Fusion Gym – RockFit

Shoulders complex then bodyweight combo workout

AB: Fusion gym (No Measure)

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

C1: Mobility shoulders (No Measure)

Static and dynamic posture

C2: SP then PP (1 SP then 3 PP Build up to 10′)

Shoulder press then push press

C3: Push Press (For 10′ build up your : 1x2x+ )

D: Rockfit 151112 (AMRAP – Rounds and Reps)

AMRAP 10′

– 1 push up

– 10 mountain climber

– 5 burpees

– 10 jumping lunges

– 20 russian twist

Fusion Gym – RockFit

Gymnastic skills…

AB: Fusion gym (No Measure)

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

C1: Hollow arch (Start hands next to the cage, stabilise then swing)

Hollow on stomach progression

C2: Handstand Push-ups (Kipping practice for 15′)

C3: Single Arm Dumbell Press (6 to 10 reps/arm to build up for 10′)

C4: Dumbell Lunges (6 to 10 reps/leg to build up for 10′)

Fusion Gym – RockFit

EMOM BS/FS

AB: Fusion gym (No Measure)

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

C1: Mobility squat (No Measure)

Static and dynamic posture

C2: Metcon (No Measure)

EMOM 8′ = 4R

– Odd : FS 4×85%

– Even : BS 4×85% of FS

C2bis: Rockfit Plank sequence 2 (No Measure)

30″ per posture – 4R – 8′

– Elbows

– Side elbow or palm

– Reverse plank

– Side elbow or palm

D: Rockfit 151110 (AMRAP – Rounds and Reps)

AMRAP 15′ Rx25/20 Sc20/15

Do 3R of :

– 15 Air squat

– 10 Knee hug

– 5 Push-ups

Then do :

– 20 Alt. snatches

– 20 Ground to O/H

Fusion Gym – RockFit

Complex power clean and front squat…

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 and front squat (Build up for 15′)

3PC then 3FS

C3: Rockfit Gym sequence 1 (No Measure)

9’45” – 30″/15″ – 3 rounds – 4 mvts

– Box HSPU maintain legs straight

– Dead Hang activate core/upper back

– Bar Row or just hang keep hips aligned

– Ring dip or just hang soften shoulders

D: Rockfit 151109 (Time)

CT 10′ Rx24/16 Sc20/12

5R of 14 reps/mvt of :

– Goblet squat

– American swing

– Jumping lunges

Fusion Gym – RockFit

Weightlifting and breathing…
“Squat Clean”

Fusion Gym – RockFit

Snatch balance and find your OHS 5RM

AB: Fusion gym (No Measure)

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

C1: Mobility squat (No Measure)

Static and dynamic posture

C2: Snatch Balance (Focus on technique and build up 3RM)

C3: Overhead Squat (Find your 5RM)

D1: Rockfit 151106 (AMRAP – Rounds and Reps)

AMRAP 7′ Rx35/25 Sc25/15

– 1 PC

– 3 PP

– 3 OHS

– 3 FS

D2: Rockfit 151026 (AMRAP – Reps)

AMRAP 7′

Chose one movement between :

– Target burpees

– WBS

Fusion Gym – RockFit

Power clean and front squat…

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 (3x8x60% 3x5x70% 3x3x80% 3x2x90% 3x1x95%)

C3: Front Squat (Max reps at 80% in 5′)

D: Rockfit 151105 (AMRAP – Rounds and Reps)

AMRAP 8′

– 1 PC at 85%

– 8 Burpees jump over the bar

– 8 Push-ups w/bar

Fusion Gym – RockFit

Shoulders strenght…

AB: Fusion gym (No Measure)

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

C1: Mobility shoulders (No Measure)

Static and dynamic posture

C2: Shoulder Press (3x5x70% 3x3x80% 3x2x90% 3x1x95%)

C3: Push Press (3x8x95% 3x5x115% 3x3x120% 3x2x130% 3x1x140% of C2)

C4: Rockfit Gym sequence 2 (No Measure)

EMOM 3R 11’45”

– Plank 60″

– mountain 45″

– Knee lift 45″

– Flight (Hollow on hips) 45″

D: Rockfit 151104 (AMRAP – Reps)

AMRAP 6′ Rx24/16 Sc20/12

– 3′ of Reverse Lunges w/KB

– 3′ of KL – K2C – T2B

Fusion Gym – RockFit

Shoulders strength…

AB: Fusion gym (No Measure)

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

C1: Rockfit Shoulders Mobility

Static and Dynamic posture

C2: Floor Press (5×5 with the same weight)

C3: Push Press (Find your 1RM 10′)

D: Rockfit 301015 (AMRAP – Rounds and Reps)

AMRAP 14′ Rx 40/30 Sc 30/20

– 1 DL

– 4 Deadrow

– 1 HPC

– 4 FS

– 2 PP