Samstag, 08.04.2017
A. Front Squat 3-3-3, using heaviest weight per set
Thruster 3-3-3, using heaviest weight per set
Push Jerk 3-3-3, using heaviest weight per set
B. For time: 10 Rope Climbs
Freitag, 07.04.2017
A. Record your best Snatch 1 Rep Max lift.
B."Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats
Donnerstag, 06.04.2017
A. 3 rounds, each round for time, of:
Prowler Push, 100 m
20 Row Calories
Rest 3 min between sets
B. Power Clean 5-4-3-2-1, using heaviest weight per set
Ring Row 20-20-20-20-20, using heaviest weight per set
Double Unders (Unbroken) 50-40-30-20-10, using heaviest weight per set
Mittwoch, 05.04.2017
A. Sumo Deadlift 10-10-10, using heaviest weight per set
Weighted Pull-up 5-5-5, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. 21-15-9 reps, for time of:
Front Squat, 50/30 kg
Knees To Elbow
Dienstag, 04.04.2017
A. Record your best Bench Press 1 Rep Max lift.
B. Tabata 8 x 20:10
Bent Over Barbell Row
Jumping Alternating Lunge
Side Plank
Row