Mittwoch, 18.10.2017
A. 15-12-9 reps, for time of:
Power Clean, 135/95 lbs
Thruster, 135/95 lbs
B. Complete as many rounds as possible in 5 mins of:
50 Air Bikes
max rep Pull-ups
Dienstag, 17.10.2017
A. Tabata 8 x 20:10
Bench Press, 40/25 kg
Bicep Curl, 15/7.5 kg
Front Squat, 40/30 kg
Ring Row
Side Plank
B. Ski Erg 500 m
Montag, 16.10.2017
A. Every 30 secs for 10 mins, alternating between:
5 Deadlifts, pick load
5 Air Squat + Box Jumps
10 Pull Up Progressions
Rest 30 secs
B. Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s
Sonntag, 15.10.2017
A. For time:
10 Burpee Over Rowers
20 Row Calories
30 Assault Bike Calories
Medicine Ball Run, 12/9 kg, 400 m
B. Complete as many rounds as possible in 25 mins of:
60/40 Calories, Air Bikes
1 1 Round Cindy
max rep Power Cleans, 70/50 kg
Rest 5 mins
40/30 Calories, Air Bikes
2 1 Round Cindies
max rep Power Cleans, 80/60 kg
Rest 5 mins
20/15 Calories, Air Bikes
3 1 Round Cindies
max rep Power Cleans, 90/70 kg
Samstag, 14.10.2017
A. Prowler Pull/Push 1-1-1, using heaviest weight per set
Double Kettlebell Front Rack Carry 1-1-1, using heaviest weight per set
Farmers Walk (Kettlebell) 1-1-1, using heaviest weight per set
B. "Air Force"
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters, 95/65 lb
20 Sumo Deadlift High Pulls, 95/65 lb
20 Push Jerks, 95/65 lb
20 Overhead Squats, 95/65 lb
20 Front Squats, 95/65 lb
Freitag, 13.10.2017
A. Bench Press 5-10-5-20
B. For time:
Row, 1500 m
100 Double Unders
50 Bikes
100 Double Unders
Ski Erg, 1000 m
Donnerstag, 12.10.2017
A. Back Squat 10-10-10
B. For 2 cycles: AMRAP in 3 mins of:
3 Power Snatches, 50/30 kg
6 Wall Balls, 9/6 kg
9 Box Jumps
Rest 1 min
3 Strict Pull-ups
6 Push-ups
9 Air Squats
Rest 1 min
Rest 1 min between each cycle
Mittwoch, 11.10.2017
A. Dumbbell Pull Over 15-15-15
Push-Up 10-10-10
Dumbbell lateral side raises 20-20-20
B. Complete as many rounds as possible in 15 mins of:
30 Double Unders (Unbroken)s
15 Power Cleans, 60/42.5 kg
30 Double Unders (Unbroken)s
15 Toes-to-bars
C. For time: 200 Walking Lunges