A. 3 Rounds:
Max Handstand Hold 20 GHD Back Extensions B. Shoulder Press (3x6) (build to heavy set) C. 6 Rounds for time: 10 Ring Dips 10 Reverse Lunges using your heaviest set of B. 30 Double Unders.
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A.
Five sets of: Front Squat x 6 reps @ 2011 (use more weight than you used on August 26, 2015) Rest 60 seconds Double-Kettlebell Overhead Carry x 100 Meters (heavy as possible without dropping) Rest 45 seconds B. Complete as many rounds and reps as possible in 12 minutes of: Row or Run 250 Meters 20 Wall Ball Shots "A little snatch never hurt anybody"
A. Hang Snatch (1HS) 10 minutes to find heavy single Hang snatch. B. For Time: 10-8-6-4-2 Hang Snatch 115/75 Toes 2 Bar *Rx+ 135/95 *Full Snatch, Rx+ 135/95 Baseline Test in Weilimdorf with BBQ afterwards :-)
“Drag Race”
For time: 30 Deadlifts (120kg/80kg) 40 Toes to Bar 50 Box Jump-Overs (24”/20”) Rest until the running clock reaches 15:00 (or until they cap at 15:00), and then… II. Three rounds for time of: 15 Bench Presses (90kg/40kg)mod weights or sub with strict pushups with a weight on the back. PUSH THE ATHLETES!!!! 20 Pull-Ups Rest until the clock reaches 30:00, (or untik they cap at 30:00)and then… III. For time: Run 1 Mile A.
Good Mornings (3x6) B. 10 Minute AMRAP: 10 Box Jumps 24/20 10 Push Ups 6 Shoulder Taps *Scale for shoulder taps is 3 Wall Walks A.
Three rounds of: Back Squat x 10 reps @ 3011 Rest 60 seconds Dumbbell Bench Press x 10 reps @ 2011 Rest 60 seconds V-Ups x 20 reps Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 8 Pull-Ups 12 Push Press (50KG/35KG) 15 Kettlebell Swings (24/16 kg) Rest 4 minutes, and when the clock reaches 10:00 complete the following: Complete as many reps as possible in 6 minutes of: Run 400 Meters Max Reps of Bar Over Burpees Rest 4 minutes, and when the clock reaches 20:00 complete the following: Complete as many reps as possible in 6 minutes of: 100 Meter Farmers Walk (24/16kg) 10 Toes to Bar Max Reps of Push-Ups |
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