Samstag, 14.04.2018
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Bent Over Barbell Row 15-15-15, using heaviest weight per set
B. Each for time:
Row 100 m
Row 250 m
C. Ski Erg 500 m
D. 10 rounds for time of:
1 Rope Climb (Legless)
30 Double Unders
Freitag, 13.04.2018
A. One Arm Kettlebell Clean And Press 5-5-5, using heaviest weight per set
Weighted Strict Pull-up 5-3-1, using heaviest weight per set
B. "The Ghost"
6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min
Donnerstag, 12.04.2018
A. Record your best Hang Power Snatch 15 Rep Max lift.
B. 50-40-30-20-10 reps, for time of:
Dumbbell Bench Press, 20/10 kg
Goblet Squat, 24/16 kg
Back Extension
Ring Row
Mittwoch, 11.04.2018
A."Grace"
For time: 30 Clean & Jerks, 135/95 lbs
B. 10 rounds for time of:
1 Pullover
3 Roll To Candlestick To Burpees
5 Slam Balls, 20/12 kg
Dienstag, 10.04.2018
A. 3 rounds, each round for time, of:
Sled Pull And Push Combination, 15 m
15 Ski Erg Calories
Rest 3 min between each round
B. 3 rounds for time of:
Row, 300 m
25 Wall Balls, 20/14 lbs, 10/9 ft
15 Toes To Bars
Montag, 09.04.2018
A. 100 Double Unders for time
B. 5 rounds for max reps of:
max rep Bench Press, 1x bodyweight
max rep Pull-ups
C. Walking Lunge, 400 m for time
total time an number of steps
