Freitag 08 Dezember 2017

Stamina:
Sumo Deadlift 1 RM

Work Capacity:
15 min. AMRAP:
 20x Box Jump
 15x Toe to Bar
 10x Burpee over Bar

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Donnerstag 07 Dezember 2017

Stamina:
3 Rounds for time:
 10x pistols (5/5)
 12x 1 leg KB RDL (6/6)
 10x Sandbag Get up

Work Capacity:
3 Rounds for time:
15-12-9
 Power Clean (50/36)
 Box Jump
*Rest 2:00 Between Rounds

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Mittwoch 06 Dezember 2017

Strength:
Should Press 1 RM

Work Capacity:
For time with a partner (Time)

A) Row/Shuttle Sprint

B) 100x SB Clean & Jerk
100x 4 count Mt. Climbers
100x SB Back Squat
100x Sit up *Switch at any time.

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Dienstag 05 Dezember 2017

Stamina: 4 Rounds:
 :20 Plank R arm
 :20 Plank L arm
 :20 Plank (Top of Push up)
 Heel to Toe Farmer Carry across gym
(without letting KB touch Thighs)

Work Capacity: 12:00 AMRAP:
 12x Power Snatch
 12x Burpee
 30x Double Under

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Montag 04. Dezember 2017

Strength:
Back Squat 1 RM

Work Capacity:
3 Rounds for time:
-30x Wall Ball
-30x kettle Bell Swings
-30x Knees to Chest

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