Fusion Gym – RockFit

Warm-up

Weightlifting

Shoulder Press (1RM)

Push Press (3RM)

Gymnastics

Negative Pull ups 8×4

Metcon (AMRAP – Rounds and Reps)

Amrap 4′

– 10 Jumping lunges

– 20 Mountain climber

Metcon (AMRAP – Reps)

Amrap 4′ Rx+20/15 Rx15/10 Sc10/7,5

– DB Thruster

Fusion Gym – RockFit

Warm-up

Mobility

Weightlifting

Back Squat (1×105%)

10×50% 5×75% 3×90% 2×95%

7×65% 4×85% 3×90% 2×100%

5×75% 4×85% 2×95% 1×105%

Back Squat (5x10x65-75%)

Metcon

Metcon (AMRAP – Reps)

Amrap 7′ Rx+28/20 Rx24/16 Sc20/12

4-8-12-16-20-24-…

– Burpees

– Russian swing

Fusion Gym – RockFit

Team Wod

Metcon (Time)

Team of 2, complete for time :

Rx40/30 Sc35/25

– 70 DL

– 70 Burpees

– 70 HPC

– 70 Situp

– 70 SDHP

– 70 K2C

– 70 PP

– 70 Pull ups

Fusion Gym – RockFit

DL

Warm-up

100 Banded good-mornings (No Measure)

Band under your feet and bottom of your neck

100 Banded hips extension (No Measure)

Band under the ball of your feet

Weightlifting

Deadlift (5x5x75%)

Metcon (AMRAP – Rounds and Reps)

Amrap 12′

– 5 DL at 60%

– 10 Burpees Jump over the bar

Fusion Gym – RockFit

Thrusters

Warm-up

Weightlifting

Thruster (3RM)

Thruster (3′ at 60% of 3RM)

Gymnastics

Negative pull up 8×4

Metcon (AMRAP – Rounds and Reps)

Amrap 12′ Rx15/10 Sc10/7,5

– 12 Alt snatch

– 12 Goblet squat

– 12 Situp

Fusion Gym – RockFit

OHS

Warm-up

Weightlifting

Overhead Squat (3RM)

Gymnastics

Box legs straight HSPU work

Metcon (AMRAP – Reps)

Tabata 4′ Air Squat 8R

Rockfit 151216 (5 Rounds for reps)

EMOM 15′ 5R of:

– 6FS + 5 Burpees

– 18 Wbs

– 55″ Elbows plank

Fusion Gym – RockFit

Back squat

Warm-up

Weightlifting

Back Squat (10-7-5-3-3-1-1-1)

Back Squat (5x10x70%)

Gymnastics

Tabata 4′ 8R Ring hang/Dead hang

Metcon

Rockfit 151215 (AMRAP – Reps)

Amrap 12′

1-3-6-9-12-15-18-21-….

– Burpees

– Air squat

– K2C

Fusion Gym – RockFit

Clean sequence

AB: Fusion gym (No Measure)

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

AB: Fusion gym (No Measure)

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

C1: Hang Power Clean (5x5x70%)

C2: Power Clean (5x5x75% of C1)

C3: Squat Clean (5x5x80% of C1)

D: Rockfit 151214 (AMRAP – Rounds and Reps)

Amrap 10′ Rx20/15 Sc15/10

– 10 Ground to O/H

– 10 Squat

– 10 Burpees

Fusion Gym – RockFit

Shoulders and gymnastic

AB: Fusion gym (No Measure)

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

C1: Push Press (1x3x+ )

C2: Metcon (AMRAP – Reps)

Max reps in 3′ of 1 HPC + 1 PP at 65% of C1

C3: Metcon (No Measure)

Work on HSPU legs straight on a box

D: Rockfit 151209 (AMRAP – Rounds and Reps)

AMRAP 12′ Rx+ 50/35 Rx40/30 Sc35/25

– 12 DL

– 8 HPC

– 4 Burpees

Fusion Gym – RockFit

Back squat

AB: Fusion gym (No Measure)

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

C1: Back Squat (5x10x70%)

C2: Back Squat (5x1x95%)

C3: Pull-ups (negative 10×4)

D: Rockfit 151208 (AMRAP – Rounds and Reps)

AMRAP 10′ Rx+50/35 Rx40/30 Sc30/20

– 6 Pull ups

– 12 Front Squat (no rack)