Samstag, 07.01.2017
A. Overhead Squat 5-5-5
B. For time:
50 Row Calories
40 Russian Kettlebell Swings, 24/16 kg
30 Ski Erg Calories
20 Toes-to-bars
10 Burpee Box Jumps
Freitag, 06.01.2017
A. Five rounds for max reps of:
Bench Press, 1x bodyweight
Pull-up
B. For time: 200 Walking Lunges
Donnerstag, 05.01.2017
A. Dumbbell Push Press 10-10-10-10-10, using heaviest weight per set
Rope Climb 3-3-2-2-1, using heaviest weight per set
B. Front Squat 5-5-5-5-5
C. CrossFit Games Open 11.1/14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches, 75/55 lbs
Mittwoch, 04.01.2017
A. "The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Squats
Rest 1 min. Repeat for a total of 5 cycles.
B. A single set of Toes Through Rings for max reps.
Dienstag, 03.01.2017
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Front Rack Lunge 10-10-10, using heaviest weight per set
Handstand Push-up 5-5-5, using heaviest weight per set
B. For time:
Ski Erg, 1000 m
50 Kettlebell Swings, 24/16 kg
25 Burpee Pull-ups
Montag, 02.01.2017
A. Clean & Jerk 5-4-3-2-1, using heaviest weight per set
Toes Through Ring 25-20-15-10-5, using heaviest weight per set
B. Tabata This! (8x20:10)
Row (calories)
Rest 1 min
Air Squat
Rest 1 min
Pull-up
Rest 1 min
Push-up
Rest 1 min
AbMat Sit-up
Sonntag, 01.01.2017
Cardio Hell:
Complete as many rounds as possible in 12 mins of:
Row, 1000 m
max rep Ski Ergs, 30 secs
Rest 30 secs
max rep Ski Ergs, 30 secs
Rest 30 secs
max rep Ski Ergs, 30 secs
Rest 30 secs
max rep Ski Ergs, 30 secs
Rest 30 secs
max rep Ski Ergs, 30 secs
Rest 30 secs
max rep Ski Ergs, 30 secs
Rest 30 secs
Row, 500 m
max rep Burpees
Stabi-Core:
For time: 3 rounds of:
25 Back Extensions
25 Dumbbell Bent Over Side Laterals
25 Hanging Knee Raises
-- then --
3 rounds of:
10 Slam Ball Pick Ups, 9/6 kg
10 Overhead Walking Lunge With Plates, 20/10 kg
10 Renegade Rows, 20/10 kg
-- then --
3 rounds of:
Swimming, 30 secs
Plank (Left Side), 30 secs
Swimming, 30 secs
Plank (Right Side), 30 secs
Basic Test
Complete as many rounds as possible in 21 mins of:
max rep Back Squats, 70/40 kg, 4 mins
Rest 4 mins
max rep Bench Press, 60/30 kg, 3 mins
Rest 3 mins
max rep Pull-ups, 2 mins
Rest 2 mins
max rep Ski Erg Calories, 3 mins
