Donnerstag 09 November 2017

Stamina: 3 Rounds:
• 20x BB Hip Bridge
• 10x Lateral Neg. Step Downs
• 20x 4 ct. Flutter Kick
Work Capacity: 3-6-9-12-15-18 reps:
• Thruster (45/35)
• KB Swing (24/32)

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Mittwoch 08 November 2017

Strength:
Shoulder Press 7-5-3-1 AHAP

Work Capacity:
20 min. AMRAP: (AMRAP – Rounds and Reps)
A) 500m Row/ 400 m Run
B) Max Sand Bag Complex
• 4x DL
• 4x Hang Power Clean
• 4x Front Squat
• 4x Shoulder to Overhead

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Dienstag 07 November 2017

Angie (Time) For Time:
• 100 pullups
• 100 pushups
• 100 situps
• 100 air squats

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Montag 06 November 2017

Strength:
Back Squat 7-5-3-1 AHAP

Work Capacity:
10 min. AMRAP (AMRAP – Rounds and Reps)
• 6x Power Clean (60/36)
• 6x Shoulder to Overhead (60/36)
• 6x Toes to bar
Right into: 3 min. Max Burpees

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Freitag 27 Oktober 2017

Strength:
Push Jerk (10 X 16)
• Floor Press (3 X 8)

Work Capacity:
METCON (AMRAP – Rounds and Reps)
7 min. AMRAP:
• 250m Row
• 8x Burpee over the rower
*2:00 Rest
7 min. AMRAP:
• 12x Pull up
• 12x Slam Band

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