Mittwoch, 30.12.2015
A. Record your best Back Squat 20 rep max lift.
B. 21-15-9 for time of:
SDHP, 50/30 kg
Wall Ball, 9/6 kg
C. For time:
20 KBS, 70/53 lbs
30 T2B
Run, 400 m
Donnerstag, 31.12.2015
A. 50 Bench Press for time
B. In 20:15 do
Row, 2015 m
then in the remaining time AMRAP of:
31 DU
31 Push Press, 25/15 kg
31 Split Jumps
Freitag, 01.01.2016
FGB style: 3 rounds, 1 min per station of:
One-arm alternating KBS, 32/24 kg
KB goblet lunge, 32/24 kg
Push-up with rotation
Pull-up
Box Jump
Rest 1 min
Samstag, 02.01.2016
A. Front squat 10-10-10
B. For time:
8 Deadlifts, 115/75 lbs
7 Power Cleans, 115/75 lbs
6 Power Snatches, 115/75 lbs
21 Pull-ups
6 Deadlifts, 115/75 lbs
5 Power Cleans, 115/75 lbs
4 Power Snatches, 115/75 lbs
15 Pull-ups
4 Deadlifts, 115/75 lbs
3 Power Cleans, 115/75 lbs
2 Power Snatches, 115/75 lbs
9 Pull-ups
