Donnerstag 21 September 2017

Stamina:
4 Rounds not for time:
100m Bear Crawl,
100m Crab Walk,
4x Rope Climb.

Work Capacity:
6 Rounds for time:
• 400m Run
• 20x Kettlebell Swing
• 10x Toes to Bar

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Mittwoch 20 September 2017

PST(Physical Standard Testing) :
-10:00 Leaning rest *
Every :30 complete 5x Push up.
• 100x PST Sit up for time
• 50x Deadhang Chest to Bar Pull up for time.

Work Capacity:
5 Rounds for time:
• 10x KB Power Clean
• 10x KB Front Squat
• 10x KB Shoulder to Overhead
• 200m Sprint
• 2:00 Rest

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Dienstag 19 September 2017

Stamina:
1 Round, not for time:
400m Farmer Carry (25/hand),
800m Buddy Carry,
200m Walking Lunge.

Work Capacity:
20 min. AMRAP:
• 500m Row
• 20x Burpee over the rower
• 20x Box Jump

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Montag 18 September 2017

PST (Physical Standard Testing):
2 Sets:
3 Rounds: 1:00 Max Push up, 1:00 Rest.
3 Rounds: 1:00 Max Sit up , 1:00 Rest
3 Rounds: :30 Max Dead Hang Pull up, :30 Rest.

Work Capacity:
21-18-15-12-15-18-21 Reps:
• Wall Ball
• Burpee
• Double Under

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Freitag 15 September 2017

Strength:
20 min. of team oriented Sand Bag drills

Work Capacity:
3 Rounds for time
 15x Burpees
 40x Wall Ball

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