Sonntag, 07.04.2019
Team of 3: For time:
50 Double Unders
10 Chest-to-bar Pull-ups
10 Shoulder-to-Overheads, 60/40 kg
10 Toes-to-bars
10 Wall Balls, 9/6 kg
100 Double Unders
20 Chest-to-bar Pull-ups
20 Shoulder-to-Overheads, 60/40 kg
20 Toes-to-bars
20 Wall Balls, 9/6 kg
150 Double Unders
30 Chest-to-bar Pull-ups
30 Shoulder-to-Overheads, 60/40 kg
30 Toes-to-bars 30 Wall Balls, 9/6 kg
200 Double Unders
40 Chest-to-bar Pull-ups
40 Shoulder-to-Overheads, 60/40 kg
40 Toes-to-bars
40 Wall Balls, 9/6 kg
Samstag, 06.04.2019
A. Bench Press With Banded Kettllebell 8-8-8-8
B. Tabata 8 x 20:10
Ring Row
Side Plank
Front Squat 60/40 kg
x-Plank
Swimming
Freitag, 05.04.2019
A. Deadlift 5-3-3-1-1-1
B. Team of 3: 6 rounds for time of:
12 Burpee Over Rowers
12 Row Calories
12 Alternating Dumbbell Snatches, 20/12.5 kg
jeder Athlet muss 2 ganze Runden machen
Donnerstag, 04.04.2019
A. For time:
50 Single Arm Dumbbell Overhead Lunges, 20/12.5 kg
40 Single Dumbbell Box Step-ups, 20/12.5 kg
30 Push-ups
20/15 Ski Erg Calories
10 Toes-to-bars
B. Team: Row 5000 m
switch after 250 m
Mittwoch, 03.04.2019
A. Find your Cluster 1 Rep Max.
B. Pull Variant 10-5-5-3-1, using heaviest weight per set
Single Arm Front Rack Kettlebell Carry 1-1-1-1-1, using heaviest weight per set
C. As many reps as possible in 10 mins of: Assault Bike Calories
Dienstag, 02.04.2019
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Prowler Push 1-1-1, using heaviest weight per set
B. Each for time: Row: 3x 500 m
Montag, 01.04.2019
A. Power Clean 5-3-3-1-1-1
B. With constant motion and slowly:
21/21 Single Arm Dumbbell Rows, 50/35 lbs
9 Strict Ring Dips
30 Air Squats
15/15 Single Arm Dumbbell Rows, 50/35 lbs
12 Strict Ring Dips
30 Air Squats
9/9 Single Arm Dumbbell Rows, 50/35 lbs
15 Strict Ring Dips
30 Air Squats
C. As many reps as possible in 5 mins of: Double Under
As many reps as possible in 5 mins of: Triple Under
