Mains In 8 minutes Find Heavy..ish Thruster 5 TOTAL Rounds AMRAP 2.30 minutes Run 400m Max Thruster @ 60/40 Rest 3.30 minutes between Rounds RookieFit AMRAP 7 minutes 200m run 15 straight arm burpees 300m row Rest 3 minutes Repeat.

Mains “Latin Linda” 10-9-8-7-6-5-4-3-2-1 Deadlift @ 135/100 Push press @ 65/47.5 Squat clean @ 65/47.5   RookieFit 10-9-8-7-6-5-4-3-2-1 DB deadlift DB push press KB swing Guide = medium weight

Mains 50-40-30-20-10 400m Run Step-overs 24/20 Kb swing 24/16 RookieFit 16 minute AMRAP 100m Run 5-10-15-20-25-30-25-40 etc. Step-overs K/b swings

Mains EMOM for 10 minutes 2 x Power Snatch (2 second pause @ knee) comfortable weight 3 Rounds 5 power snatch @ 60/40 1 Rope climb rest as needed THEN Repeat. RookieFit 5 Rounds Min 1 – 20m walking lunge Min 2 – 20 Ab mat sit-ups Min 3 – 10 Deadlifts Min 4 – […]

In 8 minutes 1rm Strict pull-up U GO I GO for 10 Rounds ( 5 Rounds each) Every 2 minutes Alternate a Round 10 Shoulder to overhead 60/40 20m DB front rack Walking Lunge 22.5/15 Remaining time of 2 minute interval –  STRICT PULL-UPS

Mains For technique In pairs AMRAP 8 minutes YOU GO I GO – 1 rep Jumping ring muscle ups Rx – rings at head height. Workout 1 For Time: 100 Burpee Box Jumps 2 minute Burpee box jumps @ 30/24 1 minute Rest 2 minute Burpee box jumps @ 24/20 1 minute Rest 2 minute […]

Mains  Clean Ladder  Tomorrow’s Workout Emom until max! 1 x Squat clean ——————— 3 Rounds Speed squat clean ladders * start @ 50% – 60% of 1rm. * placed in groups. * weight will increase each round. * fastest time over all 6 bars wins * men  10kg per bar, female  5kg each bar.   RookieFit Tabata […]

Mains 0-10 minutes 400m run 35 dumbbell snatches 22.5/15 30 broad jumps laps (1.5m) 10-20 minutes 30 broad jumps 400m run 35 dumbbell snatches 20-30 minutes 35 dumbell snatches 30 broad jumps 400m run   RookieFit 0-10 minutes 200m run 30 kettlebell swings 30 broad jumps laps 10-20 minutes 20 broad jumps 200m run 30 kettlebell […]

Mains 2 Rounds for time: 50 t2b 50 1 arm db shoulder to overhead 30/22.5 50 Box jumps 24/20 50 DB swings 30/22.5 RookieFit 16 minute AMRAP 50 ab mat sit-ups 50 1 arm push press 50 step-ups 50 DB swings * 100m run after each movement

Mains In 10 minutes Find Power Snatch Workout 4 Rounds (Rest as needed between Rounds) Power Snatch Speed Ladders 5,4,3,2,1 Reps M – Start @ 50kg adding 5kg per round F. -Start @ 30kg adding 5kg per round RookieFit Back squat 3 x 10 reps Walking Lunge 3 x 20 reps Glute bridges 3 x […]