Samstag, 10.09.2016
A. Find your Power Snatch 1 Rep Max.
B. Complete as many rounds as possible in 20 mins of:
Back Squat, 60/40 kg, 3 mins
Rest 1 min
Power Snatch, 40/25 kg, 3 mins
Rest 1 min
Sumo Deadlift High-pull, 40/25 kg, 3 mins
Rest 1 min
Ski Erg, 3 mins
Rest 1 min
Ring Row, 3 mins
Freitag, 09.09.2016
A. Bench Press 10-5-20-5-10, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 10-20-10-20-10, using heaviest weight per set
Front Squat 5-10-5-10-5, using heaviest weight per set
B. 3 rounds for time of:
15 Dumbbell Tricep Extension (Laying)s
15 Row Calories
"I go, you go", each partner 3 rounds
Donnerstag, 08.09.2016
A. Record your best Power Clean 1 Rep Max lift.
B. 8 rounds for time of:
8 Dumbbell Thrusters, 20/10 kg
Farmers Walk (Dumbbell), 30 m
C. Complete as many rounds as possible in 5 mins of:
10 Ring Rows
max rep Double Unders (Unbroken)s
Mittwoch, 07.09.2016
A. For 5 cycles: AMRAP in 3 mins of:
12 Overhead Lunges, 50/35 kg
6 Strict Pull-ups
6 Ring Dips
Rest 1 min between cycles.
B. 5 rounds for time of:
15 Dumbbell Pull Overs
10 Bicep Curls
5 Burpee Toes-to-Bars
Dienstag, 06.09.2016
A. 5 rounds for time of:
10 Deadlifts, pick load
15 Push-ups
20 Air Squats
B. Work in teams of two. Complete as many rounds as possible in 20 mins of:
10 Row (calories)s
15 Wall Balls, 20 lbs
15 Kettlebell Swings, 1.5 pood
alternate exercises
Montag, 05.09.2016
A. 5 rounds for time of:
Front Rack Walking Lunge, 20 m
Double Kettlebell Front Rack Carry, 80 m
10 One Arm Kettlebell Snatches
10 Toes To Bar + Pull Ups
B. 30-20-10 reps, for time of:
Ski Erg (Calories)
Box Jump
Knees To Elbow
