Montag, 16.09.2019
A. Record your best Power Clean 1 rep max lift.
Record your best Squat Clean 1 rep max lift.
B. Record your best Bench Press 1 rep max lift.
C. Row 500 m
Sonntag, 15.09.2019
A. A single max effort Box Jump for total height.
B. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Samstag, 14.09.2019
A. Farmers Walk (Kettlebell) 400 m (unbroken)
B. Prowler Push 1-1-1-1-1, using heaviest weight per set
C. Ski Erg 500 m
Freitag, 13.09.2019
A. Strict Press From Lunge 5-5-5-5-5, using heaviest weight per set
Deadlift + Bent Over Row 5-5-5-5-5, using heaviest weight per set
B. Goblet Squat 12-12-12, using heaviest weight per set
L-Sit Hold 3x30, using same weight per set
C. 3 rounds, each round for time, of:
15/10 Row Calories
10 Burpee Over Bars
15/10 Ski Erg Calories
Rest 2 mins between each round.
Donnerstag, 12.09.2019
A. Bench Press 5-5-5-5-5
B. Each for time: Row: 4x 500 m
Rest 3 mins between efforts.
Mittwoch, 11.09.2019
A. Back Squat 5-5-3-3-3-1-1-1-1
B. For quality:
Scales
L-Sits
Handstands
Planks
Stretching
Dienstag, 10.09.2019
A. 1-1-2 Dumbbell Bench Press 6-6-6-6-6, using heaviest weight per set
1 Knees To Elbow, 1 Toe To Bar, 1 Pull Up 3-3-3-3-3, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Row Calories
Overhead Walking Lunge
Wall Ball
Kettlebell Swing
Rest
Montag, 09.09.2019
A. Banded Deadlift 5-5-5-5-5
B. 5 rounds for time of:
2 Legless Rope Climbs, 15 ft
20 Alternating Dumbbell Snatches, 65/45 lbs
Samstag, 07.09.2019
For time:
Walking Lunge, 100 m
100 Ring Rows
100 Bumper Plate Ground-to-Overheads, 10/5 kg
100 Hanging Knee Raises
100 Back Extensions
Freitag, 06.09.2019
A. Suitcase Deadlift 5-5-5-5-5
B. 3 rounds for time of:
12 Pause Goblet Squats, pick load
15 Push-ups
Gob-Sq: 30 Sec static hold bottom position then 12 Reps
C. 21-15-9 reps, for time of:
Push Press, 115/73 lbs
Pull-up
Donnerstag, 05.09.2019
A. Rear Foot Elevated Split Squat 10-10-10
B. Lying Tricep Extension 10-10-10
C. For time:
200/150 Ski Erg Calories
200/150 Bike Erg Calories
200/150 Row Calories
Partner WOD
Mittwoch, 04.09.2019
A. Floor Press 5-5-5-5-5
B. Dumbbell Row 10-10-10-10-10
C. For time:
Run, 1600 m
Row, 800 m
Ski Erg, 400 m
200 Double Unders
Dienstag, 03.09.2019
A. Handstand Hold 3x max hold
A single Wall Handstand Hold hold for max time.
B. Front Squat 5-5-5
C. Complete as many rounds as possible in 20 mins of:
5 Chest-to-bar Pull-ups
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood
Montag, 02.09.2019
A. Back Rack Barbell Lunge 10-10-10
B. Renegade Row 10-10-10
C. Every 2 mins for 16 mins, alternating between:
Row, 250 m
Farmer Carry, 70/53 lbs, 100 m
Ski Erg, 250 m
15 Sumo Deadlift High-pulls, 95/65 lbs
