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friday 01 july 2016

6/30/2016

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A.:
Snatch Grip Deadlift
(5 x 5 @ 95% 1RM (2222))

B.:
27-18-9 Reps of:
Cal bike/row
Knees to elbows
Burpee box jumps
*if no rower is available, substitute row with 800/400/200 m run.

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thursday 30 june 2016

6/29/2016

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A.:
Overhead Squat (3×10 @ 75% of 1 RM Snatch)

*If you do not know your 1RM or 75% seems light, take a few warm up sets to build to a moderately heavy weight before you begin your 3 sets.  Sets should be performed with perfect form.

B.:

AMRAP in 10 Minutes of:
10 Goblet Squats  – 32/53 KB
30 Doubleunders

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wednesday 29 june 2016

6/28/2016

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A.:
Deadlift (2 Reps @ 85%)

12 minutes to work up to 2 @ 85%

B.:

3 Rounds for time of:
800 Meter Run
32 Abmat Sit Ups
8 Deadlifts (130kg/80kg)

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tuesday 28 June 2016

6/27/2016

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A.:
EMOTM for 8 Minutes:
Power clean + Full clean x 2

*work up to heaviest possible weight for the complex

B.1.:

Weilimdorf:
For time:

21 Squat Cleans (60kg/40kg)
1 Rope Climb
15 Thrusters (60kg/40kg)
1 Rope Climb
9 Power Clean and Jerks (60kg/40kg)
1 Rope Climb


B.2.:
Mitte:
For time:

21 Squat Cleans (60kg/40kg)
3 stict pullups & 3 TTB
15 Thrusters (60kg/40kg)
3 stict pullups & 3 TTB
9 Power Clean and Jerks (60kg/40kg)
3 stict pullups & 3 TTB

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monday 27 june 2016

6/26/2016

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A.:
Push Press (EMOM for 12 min)

2 Push Press @ 80%
(with 3 sec hold at the top)

B.:
AMRAP 20 minutes
20 Power Snatches  (40kg/30kg)
30 TTB
20 Calorie Row
---or---
200 meter run

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saturday 25 june 2016

6/24/2016

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A.1.:
Push Press (4x6)

@75%

A.2.:
Pull-ups (max effort)

strict pull-ups

B.:
3 Person Team Completes:
200 Kettlebell Swings (53/35)
100 Pistols
200 Sit Ups
*1 partner runs 200 meters
*1 partner works on the reps
*1 partner planks

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friday 24 june 2016

6/23/2016

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A.:
Gymnastics Progression 

 15 minutes of gymnastics progression.
*Handstand progressions*

B.:
In teams of 2:
4 Rounds for each Partner of:
25 Wall Balls
15 Meter Suicide Run (3 touches)

1 partner works while 1 partner rests. Workout is continuous. As soon as Partner 1 completes the round, Partner 2 begins. Repeat 4 times. Score = time for team completion.
Suicide Run = start at 0, sprint to 5 meter mark, then back to 0, sprint to 10, sprint back to 0, sprint to 15, sprint back to 0

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thursday 23 june 2016

6/22/2016

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A.1.:
Back Squat (3x8)

75%

A.2.:
Dips (max effort)

strict dips

B.:
10-9-8-7-6-5-4-3-2-1 Reps of:
Thrusters (40kg/30kg)
Toes to bar

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wednesday 22 june 2016

6/21/2016

0 Comments

 
A.1.:
Overhead Squat (3x6)

@75%

A.2.:
Pull-ups (max effort)
strict pull-ups


B.:
E2MOTM for 20 Minutes:
5 Power Cleans (75kg/55kg)
10 Burpee Box Jump Overs

0 Comments

tuesday 21 june 2016

6/20/2016

0 Comments

 
A.:
Deadlifts (EMOM 8 min )

8x2 Deadlifts
Build to 85%

B.:
12-10-8-6-4
Deadlift (100kg/75kg)
DB or KB Box Step Overs (1 each hand, can use 1 HEAVY plate if equipment is low.)

100 m sprint between each set

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