Donnerstag 16 November 2017

Stamina :
Stamina (No Measure) 3 Rounds:
• 12x KB Cossack Squat
• 2 gym lengths weighted Crab Walk
• 10x Russian Combat Twist
Work Capacity:
12 min. AMRAP (AMRAP – Rounds and Reps)
• 8x Box Jump
• 8x Burpees
• Ascending Ladder KB Swing (3/6/9/12/15/18…)

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Mittwoch 15 November 2017

Strength :
Shoulder Press 5-5-3-1 AHAP
Work Capacity:
Partners (Time) Complete with time with a partner,
even reps per person. *Partner resting must be in plank.
• 50x Cal. Row
• 50x Box Jump Over
• 50x Deadlift (80/50)
• 50x Wall Ball
• 100x Push up
• 50x Wall Ball
• 50x Deadlift (80/50)
• 50x Box Jump Over
• 50x Cal. Row

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Dienstag 14 November 2017

Stamina
(No Measure) 3 Rounds:
• 12x Alt. KB Strict Press in bottom of Squat
• 10x Turkish Get up
• 16 Alt. Foot Toe to Bar
Work Capacity: 6 min. AMRAP:
• 8x Thruster (45/35)
• 8x Box Jump
*3 min. Rest
6 min. AMRAP:
• 100m Row / 100 m Run
• 15x Push up

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Montag 13 November 2017

Strength :
Back Squat 5-3-3-1 AHAP

Work Capacity:
21-15-9 x 2 (Time)
• Power Clean (60/36)
• Goblet Squat
21-15-9:
• Shoulder to Overhead (60/36)
• Sit up

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Freitag 10 November 2017

Strength :
Sumo Deadlift 7-5-3-1 AHAP

Work Capacity:
5 Rounds for time:
• 30x Double Under
• 10x Power Snatch (45/35)
• 10x Pull up

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