Fusion Gym – RockFit

AB: Fusion gym (No Measure)

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

C1: Floor Press (10-6-6-5-5-3-3-1-1)

C2: Ring Rows (+ Bar Rows 10×4)

C3: Metcon (AMRAP – Reps)

Tabata 4′ (20″/10″) Air Squat (keep squat position during the rest)

D: Rockfit 151207 (Time)

CT15′ Rx+28/20 Rx24/16 Sc20/12

5R of :

– 20 Goblet squat

– 15 K2C

– 20 Forward lunges

– 40 Mountain climber

Fusion Gym – RockFit

Weightlifting and breathing
– Clean and Jerk –

Fusion Gym – RockFit

Back squat

AB: Fusion gym (No Measure)

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

C1: Back Squat (3x10x+)

C2: 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 151204 (AMRAP – Reps)

CT 18′

1 – CT 10′ – Complete 15-9-7 reps of :

– DB Thrusters

– Pull ups

– Rx+20/15 Rx15/12 Sc10/7,5

2 – Rest 3′

3 – AMRAP 5′

– WBS

-Rx20/14lbs Sc18/12lbs

Fusion Gym – RockFit

Squat clean and Front squat

AB: Fusion gym (No Measure)

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

C1: Squat Clean (1RM)

C2: Front Squat (5x10x75% of C1)

D: Rockfit 151203 (AMRAP – Rounds and Reps)

AMRAP 12′ Rx20/14lbs Sc18/12lbs

– 12 Ground to O/H

– 12 WBS

– 12 Russian twist

– 12 Knee hug

Fusion Gym – RockFit

FP – Deadrow – …

AB: Fusion gym (No Measure)

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

C1: Floor Press (5×5 same weight)

C2: Deadrow (10x4x60% of C1)

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 151202 (AMRAP – Rounds and Reps)

AMRAP 6′ Rx+20/15 Rx15/10 Sc10/7,5

– 4 Man maker

– 10 Reverse lunges

Fusion Gym – RockFit

DL

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 (1x1x+)

C4: Deadlift (5x10x65-75% of C3)

D: Rockfit 151201 (AMRAP – Rounds and Reps)

AMRAP 10′ Rx+28/20 Rx24/16 Sc20/12

– 8 Pull ups

– 8 American swings

– 8 T2B/K2C

– 8 Forward lunges

Fusion Gym – RockFit

OHS and 5RFT

AB: Fusion gym (No Measure)

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

C1: Overhead Squat (1x3x+ )

C2: Metcon (AMRAP – Reps)

AMRAP 4′

OHS at 60% of C1

D: Rockfit 151130 (AMRAP – Rounds and Reps)

CT 16′ – 5RFT – Rx40/30 Sc30/20

– 12 HPC

– 6 FS

– 12 DL

– 40 Mountain climber

– 40 Russian twist

Fusion Gym – RockFit

Weightlifting and breathing
– Snatch –

Fusion Gym – RockFit

Shoulders…

AB: Fusion gym (No Measure)

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

C1: Push Press (1x3x+ )

C2: Shoulder Press (5x5x50% of C1)

D: Rockfit 151127 (AMRAP – Rounds and Reps)

AMRAP 12′ Rx70/45 Sc60/35

– 20 DL

– 20 Step up alt.

Fusion Gym – RockFit

Back Squat

AB: Fusion gym (No Measure)

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

C1: Back Squat (10-7-5-5-3-3-1-1-1)

C2: 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 151126 (AMRAP – Rounds and Reps)

CT 12′ – 10RFT Rx20/14lbs Sc18/12lbs

– 10 K2C

– 10 WBS