Monthly Archives: October 2015

  A double under practice B technical 7 rep max romanian deadlift C 5 rounds for time of 5 ground to overhead (60kg/40kg) 10 kettlebell goblet squats (24kg/16kg) 5 ring dips

  A technical 8 rep max push jerk B rope climb practice C 3 rounds for time of 10 burpees 30 seconds rest 15 slam ball sky shots (15kg/10kg) 30 seconds rest 20 ball slams (15kg/10kg) 30 seconds rest 25 air squats 30 seconds rest

  A max height box jump B kipping hand stand push up practice C for time 400 meter dumbbell carry (50kg/30kg) 30 overhead squats (30kg/20kg) 30 renegade rows (15kg/10kg) 15 overhead squats (30kg/20kg) 15 renegade rows (15kg/10kg)

  A technical 2 rep max front squat B kipping pull up practice C 5 rounds for time of 400 meter run 15 dumbbell clean & jerks (25kg/15kg) 15 dumbbell floor presses (25kg/15kg)

  A technical 1 rep max hang power snatch B technical 1 rep max bench press C death by kettlebell swing (24kg/16kg) chest to bar pull up sit up increase reps by 1 each minute

  A pistol practice B technical 5 rep max thruster C for time 5×30 floor presses (40kg/20kg) hold on top for 1 minute after each set 1 minute rest between sets

  A ring muscle up practice B technical 5 rep max shoulder press C 21-15-9 reps of box jump overs (51cm/61cm) hang power cleans (60kg/40kg)

  A double under practice B technical 3 rep max snatch grip deadlift C 3/5 Barbara 3 rounds for time 20 pull ups 30 push ups 40 sit ups 50 air squats

  outdoor workout

  A 1 rep max turkish barbell get up B 1 rep max weighted dip C 5 rounds for time of 20 sit ups 10 snatches (40kg/26kg)