Montag, 04.07.2016
A. Back Squat 3-3-3
B. Pull Ups 3 x max Rep
C. Complete as many rounds as possible in 25 mins of:
5 Burpee Pull-ups
10 Ground To Overheads, 30/50 kg
max rep Ski Erg (Calories)s
Rest 2:30
Sonntag, 03.07.2016
A. Sumo Deadlift 4x10
B. 5 rounds for time of:
12 Wall Balls, 20 lbs
12 Toes To Bars
Samstag, 02.07.2016
A. Back Squat 5-5-5-5-5
B. 5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs
C. For time: 500 m Ski Erg
Freitag, 01.07.2016
A. For time:
10 Thrusters, 135/95 lbs
50 Double Unders
8 Thrusters, 135/95 lbs
40 Double Unders
6 Thrusters, 135/95 lbs
30 Double Unders
4 Thrusters, 135/95 lbs
20 Double Unders
2 Thrusters, 135/95 lbs
10 Double Unders
B. Strict Pull-Up: 5 x max Rep
Donnerstag, 30.06.2016
A. Tabata 8 x 20:10
Prowler Push
Renegade Row
Overhead Walking Lunge With Plate, 20/10 kg
L Sit Hold
Kettlebell Sumo Deadlift High-pull, 32/24 kg
Push-up
Rope Climb (from ground to standing)
Mittwoch, 29.06.2016
A. 3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
B. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Dienstag, 28.06.2016
A. Front Squat 3-3-3-3-3
B. 5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Montag, 27.06.2016
A. Bench Press 5-5-5
B. Complete as many rounds as possible in 15 mins of:
10 Wall Balls, 20 lbs
10 Toes To Bars
10 Box Jumps, 24 in
Sonntag, 26.06.2016
A. Find your Power Clean 1 Rep Max
B. "Holbrook"
10 rounds, each round for time, of:
5 Thrusters, 115/75 lbs
10 Pull-ups
Sprint, 100 m
