Donnerstag 14 September 2017

Stamina:
3 Rounds
 20x Alt. KB strict press (resting arm overhead)
 15x Dips
 15x Barbell Supine row

Work Capacity:
5 Rounds for time
 400m Run
 15 Overhead Squats, 50 / 36

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Mittwoch 13 September 2017

Stamina:
Grinder PT
(No Measure)

Work Capacity:
Teams of 2
 800m run
 50 Thruster (45/36)
 30x pull up
-Both partners working at the same time
-One partner starts on pull ups and completes
the workout in reverse, as their partner
completes it as written, partners may share
equipment if they overlap.
– Time ends when both partners are finished

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Dienstag 12 September 2017

Stamina:
3 Rounds
 10x Back Squat (55%)
 10x Burpee Box jump
 12x Bulgarian Split Squat holding KB AHAP
(6 per side)

Work Capacity:
15 min AMRAP
 10 Box Jump
 30x Double Under
 100 m KB Farmer Carry AHAP- Unbroken

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Montag 11 September 2017

Stamina:
1-5-1 Pyramid of:
 1x Pull
 2x Push up
 3x Sit up
For example:
Round 1:
 1x Pull up
 2x Push up
 3x Sit up
then, 2-4-6
then 3-6-9
until you get to 5-10-15
then work your way back
down to 1-2-3.

Work Capacity:
4 Rounds for time:
 20x KBS (24/32)
 200m Run
 15x Burpees
 200m Run

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Freitag 08 September 2017

Strength:
Back Rack Lunge
(5×5/side heavier than last week )

Work Capacity:
6 rounds for time:
 10x Pull up
 15x KB Clean & Jerk (24/32)
 1:00 Plank

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