Samstag, 13.02.2016
A. Find your Snatch 1 rep max
B. 1 Box Jump for max height
Freitag, 12.02.2016
A. "DT"
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
B. 1 set of toes-to-bars for max. reps
Donnerstag, 11.02.2016
A. A many reps as possible in 3 min of: Double Unders
B. 5 rounds for time of:
Prowler Push, 1.5x bodyweight, 30 m
20 Wall Balls, 30/20 lbs
1 Rope Climb
Mittwoch, 10.02.2016
A. Back Squat 30-20-10, use heaviest weight you can for each set
B. In 6 mins do:
24 Burpee Box Jumps
then in the remaining time, AMRAP of:
12 Jumping Split Lunges
6 Alternating Kettlebell Snatches, 24/16 kg
C. Strict Pull-Up 3 x max reps
Dienstag, 09.02.2016
A. Bench Press 3-3-3, use heaviest weight you can for each set
B. Find your 1 rep max Squat Clean
C. For time: row 1000 m
Montag, 08.02.2016
Tabata 8 x 20:10
Side Plank
Swimming, 2.5/1.25 kg
Kettlebell Goblet Squat, 24/16 kg
Rear Delts Dumbbell Side Raise, 5/2.5 kg
Push-up
Bent Over Barbell Row, 45/30 kg
Jumping Alternating Lunge
Sonntag, 07.02.2016
A. Find your weighted Pull-Up 1 rep max
B. Sumo Deadlift 10-10-10, use heaviest weight you can for each set
C. Lifting:
Power Snatch 3-3-3-3-3-3, using heaviest weight per set
Max height box jump 1-1-1-1-1-1
Samstag, 06.02.2016
A. 10 rounds, 30 secs per station, of:
Thruster, 45/30 kg
Knees To Elbow
Double Under
Rest 1 min
Fight Gone Bad Style
B. 5 rounds, 1 min per station, of:
Feet Elevated Ring Row
Plank Hold
Fight Gone Bad Style
Freitag, 05.02.2016
A. Back Squat 10-10-10, use heaviest weight you can for each set
B. "Strict Lynne"
5 rounds for max reps of
Bodyweight Bench Press, max reps
Strict Pullup, max reps
Donnerstag, 06.02.2016
Deck of Cards
