Donnerstag, 28.01.2016
A. For time: row 500 m
B. Bench Press 1 rep max
C. "Chelsea Sprints"
3 rounds, 3 min each, rest 1:30 in between. AMRAP of
5 pull ups
10 push ups
15 squats
Mittwoch, 27.01.2016
A. Deadlift 1 rep max
B. "Air Force", for time:
20 Thrusters, 45/30 kg
20 Sumo Deadlift High Pulls, 45/30 kg
20 Push Jerks, 45/30 kg
20 Overhead Squats, 45/30 kg
20 Front Squats, 45/30 kg
Do 4 Burpees at the beginning of every minute before moving on to barbell work.
Time Cap: 20 min
C. For time: 50 knees to elbow
Dienstag, 26.01.2016
A. Back Squat: 20 rep max
B.Tabata (8x20:10):
Double Under
Bicep Curl (40/25 kg)
Strict Ring Dip
C. 3 rounds, 30 secs per station, of:
Pull-up
Push-up
Sit-up (butterfly)
Air Squat
(Perform this like Fight Gone Bad)
Montag, 25.01.2016
A. Find your Power Clean 1 rep max.
B. Bench Press 5-5-5, use heaviest weight you can for each set
C. Partner WOD, 10 rounds (5 rounds each) for time of:
21 Wall Balls (9/6 kg)
15 KB Swings (24/16 kg)
9 Pull-Ups
Sonntag, 24.01.2016
A. Front Squat 5-5-5, use heaviest weight you can for each set
B. "Up and Down": AMRAP 4 min:
1 Power Snatch, 40/25 kg
1 Lateral Burpee (Over Barbell)
2 Power Snatches, 40/25 kg
2 Lateral Burpees (Over Barbell)
...
X Power Snatches, 40/25 kg
X Lateral Burpees (Over Barbell)
Rest 1 min, then restart AMRAP of 4 min:
X Power Snatches, 40/25 kg
X Lateral Burpees (Over Barbell)
...
2 Power Snatches, 40/25 kg
2 Lateral Burpees (Over Barbell)
1 Power Snatch, 40/25 kg
1 Lateral Burpee (Over Barbell)
C. Toes Through Rings: 3x Max Rep
Samstag, 23.01.2016
A. Romanian Deadlifts 10-10-10-10-10, use heaviest weight you can for each set
B. For time: 100 Press, 40/25 kg
Run 100 m every time you must break the set.
C. 6 rounds, 30 secs per station, of:
Jumping Alternating Lunge
L Pull Up Hold
Perform this like Fight Gone Bad.
Freitag, 22.01.2016
A. Bench Press 10-10-10-10-10, use heaviest weight you can for each set
B. Bent Over Barbell Row 10-10-10-10-10, use heaviest weight you can for each set
C. 5 rounds for time of:
20 Kettlebell Goblet Squats, 32/24 kg
10 Alternating Kettlebell Snatches, 32/24 kg
5 Muscle-ups
