Monthly Archives: January 2017

  Weightlifting find your 1RM snatch for today, then work with 75% and perform 10 snatches 10 box jumps (61cm/51cm) 8 snatches 12 box jumps 6 snatches 14 box jumps 4 snatches 16 box jumps 2 snatches 18 box jumps timecap 30’ Strength 5 rounds…

  Weightlifting 5 rounds of 1 split jerk every 30’’, empty bar 5 rounds of 1 split jerk every 30’’, light weight 5 rounds of 1 split jerk every 60’’, medium weight 5 rounds of 1 heavy split jerk every 90’’, heavy weight Gymnastics toes…

  Gymnastics hand stand walk practice scale with hand stand hold practice or wall walks timecap 8’ Strength 5 rounds of 8 banded push ups 8 ring rows 3 deadlifts timecap 22’ Metcon 0:00 – 0:45 wall balls (9kg/6kg) for max unbroken reps 1:00 –…

  Strength 5 rounds of 8 weighted bar chin ups 8 thrusters timecap 15’ scale 8 weighted bar chin ups with 8 bodyweight chin ups or 8 self supported ring pull ups Metcon 20 american kettlebell swings (24kg/16kg) 20 kipping toes to bar 40 double…

  Teamworkout & Essen

  Strength 5 rounds of 8 barbell shoulder presses 8 single arm walking kettlebell lunges each leg timecap 16’ Metcon 10 push ups 10 butterfly pull ups, 20 double unders 9 push ups, 9 butterfly pull ups, 20 double unders 8 push ups, 8 butterfly…

  Strength 5 rounds of 8 dumbbell rows each arm 8 barbell overhead squats from rack timecap 16’ Metcon for time 10 deadlifts (70kg/50kg), ring dips and walking lunges each leg 9 deadlifts (70kg/50kg), ring dips and walking lunges 8 deadlifts (70kg/50kg), ring dips and…

  Strength 5 rounds of 8 ring push ups 8 stationary barbell back rack lunges each leg 5 clapping pull ups timecap 22’ scale 5 clapping pull ups with 5 strict pull ups or 5 kipping pull ups or 5 self supported pull ups Metcon…

  Strength 5 rounds of 8 barbell suitcase deadlifts each side 8 dumbbell bench presses 5 regular rope climbs timecap 24’ scale 5 regular rope climbs with 3 regular rope climbs or 5 rope climb attempts Metcon 4 rounds of 8 p-bar dips 7 back…

  Strength 5 rounds of 8 kettlebell step ups each leg 8 strict weighted bar pull ups 8 strict hand stand push ups timecap 22’ step ups: carry the kettlebell anyhow you wish scale 8 strict weighted bar pull ups with 8 strict bar pull…