Samstag, 14.01.2017
A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
Back Squat 10-10-10-10-10, using heaviest weight per set
B. Each for time: Row: 3x 500 m; rest 3 min between each set
Freitag, 13.01.2017
A. "Amanda"
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
Donnerstag, 12.01.2017
A. Deadlift 10-10-10
B. For time:
3 rounds of:
50 Double Unders
10 Knees To Elbows
-- then --
5 rounds of:
10 Push-ups
10 Air Squats
-- then --
5 rounds of:
15 Ring Rows
Run, 100 m
-- then --
3 rounds of:
1 Rope Climb
5 Burpees
Mittwoch, 11.01.2017
A. Find your Cluster 1 rep max
B. "Fran"
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Dienstag, 10.01.2017
A. Every 1 min for 15 mins, alternating between:
10 Hang Power Cleans
10 Ring Dips
10 Pull-ups
B. 6 rounds for time of:
20 Front Rack Lunges, 24/16 kg
10 Toes-to-bars
Montag, 09.01.2017
Tabata 8 x 20:10
Bench Press, 50/25 kg
Dumbbell Bent Over Row, 15/7.5 kg
L Sit
Back Squat, 50/25 kg
Side Plank
Double Under
Sonntag, 08.01.2017
A. Find your Power Clean 1 rep max
B. "Diane"
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
C. For time:
Plank Hold, 1 min
25 Knees To Elbows
