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MITTE & WEILIMDORF:
Part A: Bench press (every 2 minutes) Set 1: 5 reps (start around 70-75% of 1RM) Set 2: 3 reps (add weight) Set 3: 1 reps (add weight) Set 4: 5 reps (at Set 2 weight) Set 5: 3 reps (at Set 3 weight) Set 6: 1 reps (add weight)(should be 90-95% 1RM) Part B: Back Squats Set 1: 5 reps (start around 70-75% of 1RM) Set 2: 3 reps (add weight) Set 3: 1 reps (add weight) Set 4: 5 reps (at Set 2 weight) Set 5: 3 reps (at Set 3 weight) Set 6: 1 reps (add weight)(should be 90-95% 1RM) Part C: for time in any order: -100 Hand Release Push-ups -150 Air Squats MITTE & WEILIMDORF
Part A: Not For Time 4 rounds of 2 Front Squats and 2 Push Presses (Rounds should be done unbroken with increased weight each set) Part B: For Time - "Broken-Down Fran" 5 rounds: 5-3-1 Thrusters (35/50) Pull-ups rest exactly 30 seconds between each round (score is total time - including rests) ADVANCED: (45/60) MITTE & WEILIMDORF:
Bear complex review, work up to METCON weight 13min: PART A: athlete's choice of 75 wall balls 800m run 800 row PART B: remaining time 1 bear complex 35/50 2 lateral bar burpees 2 bear complex 4 lateral bar burpees 3 bear complex 6 lateral bar burpees ... and so forth...
MITTE & WEILIMDORF
Deadlift Technique, work up to METCON weight Then for time: Part A: 3 rounds 7 Deadlifts 9 pull-ups 11 Hollow Rocks Part B: 3 rounds 7 Deadlifts 9 Hand Release Push-upsj 11 Barbell Roll outs PART C: 100 sit-ups MITTE & WEILIMDORF:
Part A: EMOTM for 8 minutes (8 sets) of: - 2 squat clean - 2 Jerks Part B: in 5 min as many Ground to OH as possible (35/50) Cashout: 800m row or 800m run MITTE & WEILIMDORF:
Part A: AMRAP for 3 minutes - 5 Ring Dips - 10 Wall Balls rest 1 min, then Part B, AMRAP for 3 minutes - 5 Goblet Squats - 10 Russian KB Swings (16/24) rest 1 min, then Part C, AMRAP for 3 minutes - 5 Pull-ups - 10 Situps rest 1 min, then Part D, AMRAP for 3 minutes - 5 Knees to Elbow -10 Box Jumps Score is complete rounds from each set and extra reps (all added together)
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Dezember 2016
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