Mittwoch, 20.01.2016
A. Row 100 m for time
B. Complete as many rounds as possible in 12 mins of:
3 Power Cleans, 1x bodyweight
6 Handstand Push-ups
9 Toes-to-bars
C. For time:
15 Ring Dips
10 Burpee Box Jumps
5 Rope Climbs
12 Ring Dips
8 Burpee Box Jumps
4 Rope Climbs
9 Ring Dips
6 Burpee Box Jumps
3 Rope Climbs
6 Ring Dips
4 Burpee Box Jumps
2 Rope Climbs
3 Ring Dips
2 Burpee Box Jumps
1 Rope Climb
Dienstag, 19.01.2016
A. Front Squat 20-20-20
B. Complete as many rounds as possible in 10 mins of:
30 Double Unders
10 Chest-to-bar Pull-ups
Montag, 18.01.2016
A. Hanging Kettlebell Bench Press 10-10-10
B. Tabata (8 x 20:10)
Prowler Push
Kettlebell Sumo Deadlift High-pull, 32/24 kg
Jumping Alternating Lunge
Plank Hold
Row (calories)
Rear Delts Dumbbell Side Raise, 5/2.5 kg
