Dienstag, 16.08.2016
Complete as many rounds as possible in 20 mins of:
5 Ground To Overheads, 60/40 kg
5 Strict L Pull Ups
max rep Ski Erg (Calories)s
Rest 2 mins
Montag, 15.08.2016
A. 10 rounds for time of:
10 Back Squats, 60/35 kg
Run, 100 m
Partner: I go, you go
B. For time:
100 Partner Alternating Wall Balls
100 Toes-to-bars
100 Row Calories
Sonntag, 14.08.2016
Partner Deck of Cards
Karo = Box Jumps
Herz = Ski erg
Pick = Hang Power Snatch (40/25 kg)
Kreuz = Ring Row
Samstag, 13.08.2016
A. Hanging Kettlebell Bench Press 10-10-10
B. Renegade Row 20-20-20
C. 10 rounds for time of:
10 Double Kettlebell Front Rack Lunges
10 Strict Toes To Bars
10 Reverse Double Unders
a, b, a, b
Freitag, 12.08.2016
A. "The Chief"
Max rounds in 3 minutes of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. For each cycle restart the AMRAP.
B. Death By Strict Pull-up: 1 rep + 1 rep / 1 min
Donnerstag, 11.08.2016
A. 10 rounds for time of:
Prowler Push, 60/20 kg, 15 m
1 Legless Rope Climb
B. Complete as many rounds as possible in 20 mins of:
Farmer Carry, 20/10 kg, 100 m
15 Dumbbell Thrusters, 20/10 kg
max rep Knees To Elbows
Mittwoch, 10.08.2016
A. Lifting:
Back Squat 5x10, using same weight per set
Dumbbell Pull Over 5x15, using same weight per set
Rear Delts Dumbbell Side Raise 5x20, using same weight per set
B. For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Dienstag, 09.08.2016
A. 5 rounds for time of:
6 Power Snatches, 115/85 lbs
9 Toes-to-bars
12 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
B. Ski Erg 500 m
