Sonntag, 08. April 2018
A. Power Clean 3-3-3-3-3
B. "Dirty Thirty"
For time:
30 Box Jumps, 24/20 in
30 Jumping Pull-ups
30 Kettlebell Swings, 35/26 lbs
30 Lunges
30 Knees To Elbows
30 Push Press, 45/33 lbs
30 Back Extensions
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders
Samstag, 07. April 2018
A. Deadlift 10-5-20, using heaviest weight per set
Strict Handstand Push-up 15-10-5, using heaviest weight per set
Rope Climb 5-3-1, using heaviest weight per set
B. For time:
60 Assault Bike (Calories)s
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Pull-ups
10 Burpees
Freitag, 06. April 2018
A. 5 rounds, 3 mins each of:
10 Front Squats, 185/125 lbs
10 Box Jumps, 36/30 in
Max reps in time remaining, Row Calories
Rest 3 min between rounds.
B. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
Donnerstag, 05. April 2018
A. Kettlebell Box Step Up 20-20-20, using heaviest weight per set
Dumbbell Shoulder Press 15-15-15, using heaviest weight per set
Hang Power Clean 10-10-10, using heaviest weight per set
Weighted Strict Pull-up 5-5-5, using heaviest weight per set
B. For time:
Calories, Air Bike, 3 mins
Double Under, 2 mins
Ski Erg Calories, 1 min
Rest 3 mins
Calories, Air Bike, 3 mins
Double Under, 2 mins
Ski Erg Calories, 1 min
Rest 3 mins
Mittwoch, 04. April 2018
A. Back Squat 10-5-20, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
Push-up 10-10-10, using heaviest weight per set
B. 3 rounds for time of:
10 Burpee Box Jump Overs
Plate Carry, 20/10 kg, 200 m
1 Rope Climb
Dienstag, 03. April 2018
A. Dumbbell Bench Press 20-20-20, using heaviest weight per set
Bent Over Barbell Row 15-15-15, using heaviest weight per set
Double Kettlebell Front Rack Lunge 10-10-10, using heaviest weight per set
B. For time:
300 Double Unders
Row, 2000 m
100 Wall Balls, 9/6 kg
Montag, 02. April 2018
A. "Amanda"
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
B. "I go, you go"
10 rounds for time of:
30 Calories, Air Bikes
Plank Hold
Sonntag, 1. April 2018
Run 5 km
