Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Front Rack Lunge (8x6x80%)

Gymnastics

Ring dip practice

Metcon

Metcon (10 Rounds for reps)

EMOM 10′ Rx20/14 Sc18/12

– 3 Burpees

– 5 Push up

– 7 WBS

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Deadlift (5x5x80%)

Metcon (AMRAP – Reps)

AMRAP 4′ at 50%

– DL

Gymnastics

Pull up practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′ Rx24/16 Sc20/12

– 12 Russian swing

– 12 Knee hug

– 12 Reverse lunges

– 12 Hollow rock

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Metcon (Weight)

EMOM 12′

Complete 12 rounds of :

– 3 SC at 80%

Gymnastics

T2B practice

Metcon

Metcon (10 Rounds for reps)

EMOM 10′ Rx15/10 Sc10/7,5

– 6 DB Thrusters

– 6 K2C

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Squat Clean (3x7x75%)

Power Clean (3x6x65%)

Metcon (Time)

At 60%, Complete 5 rounds of :

– 3 HPC

– 3 PC

– 3 SC

Gymnastics

T2B practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

– 3 T2B/Scale K2C

– 3 Ring dip/Scale dip

– 9 Hollow rock/Scale Baby roll

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Split Jerk (30′ Technique)

Metcon

Metcon (Time)

CT 20′ Team of 2 Rx40/30 Sc35/25

– 300 SU

– 100 FS

– 100 Burpees

– 100 DL

– 300 SU

– 100 Situp

– 300 Air squat

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Deadlift (10x2x95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12′

– 8 DL at 50%

– 8 Burpees jump over the bar

– 16 Step up 60/50cm

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Shoulder Press (5x3x85%)

Push Press (5x3x85%)

Rockfit Plank sequence 2 (No Measure)

30″ per posture – 4R – 8′

– Elbows

– Side elbow or palm

– Reverse plank

– Side elbow or palm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15′

– 30 T2B from ground

– 15 Hollow rock

– 5 Burpees

– 15 Squat jump

– 30 Jumping lunges

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Metcon (AMRAP – Reps)

AMRAP 5′ at 65%

– 3 HPC

– 2 PC

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20′ Rx24/16 Sc20/12

– 4 Pull ups

– 8 K2C

– 12 Goblet squat

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Power Clean (7x4x75%)

Hang Power Clean (7x4x75%)

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

Metcon

Metcon (Time)

AMRAP 5′ Rx24/16 Sc20/12

– American swing

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (5x8x75%)

Front Squat (5x5x65%)

Overhead Squat (3x10x60%)

Metcon

Metcon (5 Rounds for reps)

EMOM 10′ Rx15/10 Sc10/7,5

– 8 to 12 Pull ups

– 8 to 12 Thrusters