Donnerstag 07 September 2017

Stamina:
3 rounds not for time:
 20x Banded Push up
 10x Barbell Row
 10x Hanging L raises

Work Capacity:
4 rounds for time:
 20x Thruster (45/36)
 30x KB Snatch (15x Side) (24/32)

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Mittwoch 06 September 2017

Strength:
Push Press (EMOM: 9 min x2 )

Work Capacity:
Partners, 20 min. AMRAP:
 A) 40 Cal Row / 40 SB Shuttle sprint
 B) Max Bupree- lateral box step overs

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Dienstag 05 September 2017

Stamina:
4 rounds not timed:
 10x KB Front rack Step up
 10x KB Overhead Reverse Lunge
 15x Slam Ball

Work Capacity:
12 min. AMRAP:
 10x Power Snatch 50/36)
 10x Toe to Bar
 30x Double Under

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Montag 04 September 2017

Strength:
Deadlift (EMOM 9 x 2 reps)
Partner GHR (4×10 Partner GHR )
Glute Ham Raise

Work Capacity 15 min. AMRAP:
 10x Box Jump
 10x Kettle Bell Swing (24/32)
 Ascending Burpee ladder
(2/4/6/8…)

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Freitag 01 September 2017

Strength: Back Rack Lunge (5×10 (5/side) )
Work Capacity: 12 min. AMRAP:
• 8x Pull up
• 12x Kettle Bell Swing (24/32)
• 16x Sit up

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