Monthly Archives: April 2016

  A pistols practice B 5 rounds of 7 hand stand push ups 10 back squats (60kg/46kg) C 12 evil wheels

  A double under practice B groups of 2, 5 rounds, round for round 1 minute row for max calories 10 power snatches (40kg/30kg) 10 overhead squats (40kg/30kg) 10 slam ball tosses from chest (15kg/10kg) C 1 rep max pull up, then 1 rep max…

  A double under practice B EMOTM20’ 3 power cleans (50kg/34kg) 3 front squats (50kg/34kg) 3 jerks (50kg/34kg) C 10 rope climbs

  A double under practice B partner workout, round for round 5 rounds of 10 kettlebell deadlifts (2x24kg, 2x16kg) 8 ring dips 30 seconds weighted plank (15kg/10kg) C plyo pull ups, 7×2 D max effort sled push start with empty sled, add 10kg/5kg after every…

  A double under practice B Cindy AMRAP20’ 5 pull ups 10 push ups 15 air squats C 1 rep max power snatch

  A 4 rounds of 2 legless rope climbs 50 double unders 30 sit ups 20 kettlebell swings (24kg/16kg) B 3 rounds of 50, 100 and 200 meter sprint 1 bench press (100%)

  A 6 rounds of 10 barbell step ups (61cm/51cm, 50kg/34kg) 8 hang power cleans (50kg/34kg) 5 weighted strict chest to bar chin ups (10kg/5kg) 1 max effort l-sit B 1 rep max shoulder press C handstand walk practice

  A bar muscle up practice B 5 rounds for quality of 5 walk outs 6 weighted ring dips (10kg/5kg) 10 overhead squats (44kg/30kg) C 3 rep max deadlift

  A push up practice B EMOTM30’ 3 squat snatches (40kg/30kg) on even minutes 4 strict pull ups on uneven minutes C 5 rep max back squat

  A rope climb practice B 2 rounds of 1 minute on each station, 20 seconds transition between stations sled push (75kg/40kg) sit ups ring rows ball slams (15kg/10kg) push ups kettlebell swings (20kg/12kg) C 1 rep max squat clean and jerk