Sonntag, 29.05.2016
A. Prowler Push (For Weight) 15-15-15-15-15
B. "Rahoi"
Complete as many rounds as possible in 12 mins of:
12 Box Jumps, 24 in
6 Thrusters, 95 lbs
6 Bar-facing Burpees
Samstag, 28.05.2016
A. Deadlift 5-5-5
B. 5 rounds for time of:
10 One Arm Kettlebell Clean And Press, 24/16 kg
15 Kettlebell Goblet Squats, 24/16 kg
20 Ring Rows
25 Double Unders
Freitag, 27.05.2016
A. Weighted Pull-up 3-3-3-3-3
B. "Fight Gone Bad"
3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs, 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Donnerstag, 26.05.2016
Tabata (8 x 20:10)
Bent Over Barbell Row, 50/30 kg
Lying Tricep Extension, 10/5 kg
Kettlebell Goblet Squat, 24/16 kg
Plank Hold
Hanging Knee Raise
Swimming, 1.25/1.25 kg
Mittwoch, 25.05.2016
A. Record your best Back Squat 20 Rep Max lift.
B. For time:
Row, 500 m
-- then --
21 Box Jumps, 24/20 in
21 Ring Dips
-- then --
15 Box Jumps, 24/20 in
15 Ring Dips
-- then --
9 Box Jumps, 24/20 in
9 Ring Dips
Dienstag, 24.05.2016
A. Record your best Thruster 1 Rep Max lift.
B. 10-8-6-4-2 reps, for time of:
Power Snatch + Overhead Squat, 40/25 kg
1 Knees To Elbow, 1 Toe To Bar, 1 Pull Up
