Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Fusion Gym – RockFit

Warm-up

Mobility

Metcon

Metcon (Time)

TC 40′ Team wod

A : Sync

– 100 Air squat

– 100 Down/up

– 100 Mountain

B : I go : You go Rx35/25 Sc30/20

– 30 HPC

– 30 FS

– 30 DL

C : AMAP Alternate same weight as B

– 70 BS

– 70 Forward lunges

– 70 Burpees

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Deadlift (1RM 20′)

Gymnastics

Ring/ boxes dip

Metcon

Metcon (AMRAP – Reps)

Rx24/16 Sc20/12

– 4′ Amrap : Goblet reverse lunges

– 1′ Rest

– 4′ Amrap : Hollow rock

– 1′ Rest

– 4′ Amrap : Pull up

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Floor Press (1RM 20′)

Gymnastics

Core strength 30″/30″

– Weighted plank – Hollow

– L Raise/Knee – Hollow

– Parallete – Hollow

– Ghd static back ext. – Hollow

Metcon

Metcon (AMRAP – Reps)

Rx20/15 Sc15/10

– 4′ Amrap : Burpees jump over bar

– 1′ Rest

– 4′ Amrap : Roll over to spider plank

– 1′ Rest

– 4′ Amrap : Ground to O/H

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (1RM 20′)

Gymnastics

Ring/box dip

Metcon

Metcon (AMRAP – Reps)

Rx20/14 Sc18/12

– 4′ Amrap : T2B/K2C

– 1′ Rest

– 4′ Amrap : WBS

– 1′ Rest

– 4′ Amrap : Jumping lunges

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Shoulder Press (1RM 20′)

Push Press (1RM 20′)

Gymnastics

Tabata 8’/16R (2 per station)

– L raise/knee

– Parallete or 2 boxes

– Hollow

– Side to side plank

Metcon

Metcon (AMRAP – Reps)

Rx15/10 Sc10/7,5

4′ Amrap : Alt Snatch

1′ Rest

4′ Amrap : Burpees step up

1′ Rest

4′ Amrap : Situp