Samstag, 20.02.2016
A. Find your Power Clean 1 rep max
B. "Fran"
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Freitag, 19.02.2016
A. Find your Overhead Squat 1 rep max
B. 3 rounds, 1 min per station, of:
Swimming
Toes-to-bar
Wall Ball
Row (calories)
Rest 1 min
Fight Gone Bad Style
Donnerstag, 18.02.2016
A. Back Squat 10-10-10, use heaviest weight you can for each set
B. Bench Press 10-10-10, use heaviest weight you can for each set
Mittwoch, 17.02.2016
"Hotshots 19"
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m
Dienstag, 16.02.2016
A. Shoulder Press 5-5-5-5-5, use heaviest weight you can for each set
B. 50-40-30-20-10 reps, for time of:
Row (calories)
Double Under
AbMat Sit-up
Montag, 15.02.2016
A. Deadlift 5-5-5, use heaviest weight you can for each set
B. Ring Dips: 5 x max reps
C. Strict Pull-Ups: 5 x max reps
D. As many reps as possible in 2 min of: Burpee
Sonntag, 14.02.2016
In 20 mins do:
Row, 2000 m
then in the remaining time, AMRAP of:
20 Partner Wall Ball Over Rigs, 9/6 kg
20 Partner deadlifts, 100/60 kg
10 Synchronized Toes To Bars
Banded Partner Run, 100 m
