Samstag, 19.01.2019
A. Record your best Shoulder Press 1 rep max lift.
B. "1/2 Cindy"
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Freitag, 18.01.2019
A. Prowler Push 1-1-1-1-1, using heaviest weight per set
B. As many reps in 10 mins as you can of: Assault Bike Calories
C. Ski Erg 2000 m
D. Row 2000 m
Donnerstag, 17.01.2019
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
C. Row 500 m
Mittwoch, 16.01.2019
A. Handstand Hold.
Still Work to get to free standing.
B. For time:
Row, 1000 m
25 Thrusters, 95/65 lbs
25 Toes-to-bars
100 Double Unders
25 Toes-to-bars
25 Thrusters, 95/65 lbs
Dienstag, 15.01.2019
A. Record your best Squat Clean 1 rep max lift.
B. A single L Sit hold for max time.
C. As many reps as possible in 12 mins of:
1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats
...
Continue increasing Strict Pull-up reps by 1, Push-up reps by 2 and Air Squat reps by 3 each round until time is complete. Log total reps completed of each movement.
Start at a higher round if you think it will allow you to complete more reps in the 12 mins— for example: 5-10-15, then 6-12-18, then 7-14-21, etc... Include starting and finishing point in notes.