Donnerstag 19 Oktober 2017


Stamina (No Measure)

3 Rounds:
• 12x KB RDL (AHAP)
• 12x Bulgarian Split Squat
• 12x Wall Ball Sit up

Work Capacity:

3 Sets with 1:00 rest between: 9-6-3:
• Clean and Jerk (60/46)
• Burpee

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Mittwoch 18 Oktober 2017

Strength:
Snatch (10 X 2)

Work Capacity:

(Time) Complete in teams of 2:
• 300x Double Under
• 200x 4ct. Mt. Climbers
• 100x Deadlift (70/50)
• 50x Overhead Squat (50/36)
• 4:00 Plank
*One partner works at a time.

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Dienstag 17 Oktober 2017


Stamina:

3 rounds:
• 8x Renegade Row
• 20 Hand Release Push up
• 20x V- Up

Work Capacity:

4 Rounds for time:
• 30x Wall Ball
• 30x Box Jump

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Montag 16 Oktober 2017

Strength:
Clean (10 X 2)
• Clean Pull (4 X 6)

Work Capacity:
12 min. AMRAP:
• 15x Kettle Bell Swing (24/32)
• 10x Toe 2 Bar
• 5x Burpee

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Freitag 29 September 2017

Work Capacity:
A) 1-10:
• 1x Pull Ups
• 2x Push up
• 3x Sit up
B) 3 Sets:
12-9-6:
• Power Clean (50/36)
• Box Jump
2:00 Rest between sets

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