Samstag, 09.01.2016
6 rounds for time of:
3 Power Snatches, 60/40 kg
6 Burpee Box Jumps
9 Toes Through Rings
Sonntag, 10.01.2016
A. Power Clean 1 rep max
B. 100 Double Unders for time
C. Weighted Pull-Up 1 rep max
D. 250 m row for time
E. Sally Push-Ups
Montag, 11.01.2016
A. Bench Press 10-10-10
B. Complete as many rounds as possible in 14 mins of:
8 Front Rack Lunges, 60/40 kg
10 Bent Over Barbell Rows, 60/40 kg
12 AbMat Sit-ups
Dienstag, 12.01.2016
A. 100 Pull-Ups for time (each break: 5 Push-Ups)
B. Back Squat 30 rep max
C. Back Squat 20 rep max
D. Back Squat 10 rep max
Mittwoch, 13.01.2016
For time:
10 Handstand Push Ups
20 Wall Balls, 20 lbs
30 Toes To Bars
40 Power Cleans, 135 lbs
50 Burpees
60 Kettlebell Sumo Deadlift High-pulls, 2 pood
Donnerstag, 14.01.2016
A. Front Squat 5-5-5-5-5
B. 10-8-6-4-2 reps, for time of:
Power Clean & Push Press, 60/40 kg
Chest-to-bar Pull-up
Freitag, 15.01.2016
A. Bench Press (close grip) 20-20-20
B. 21-15-9 reps, for time of:
Squat Clean, 45/30 kg
Knees To Elbow
Samstag, 16.01.2016
A. Snatch 1 rep max
B. max height Box Jump
C. "1/2 Cindy"
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats