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Monthly Archives: April 2017

  • 01.05.2017

    30
    • Apr
    • 2017

      Strength work up to a max set of 8 back squats timecap 18’ Metcon 4 rounds of 7 kettlebell sumo deadlift high pulls (24kg/16kg) kipping dips for max unbroken reps 7 kbsdhp ring rows for max unbroken reps rest 90’’ after each round scale…

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  • 30.04.2017

    29
    • Apr
    • 2017

      Gymnastics hand stand walk practice timecap 5’ scale with hand stand hold practice Strength 10 rounds every 75’’ rotating through 8 dumbbell shoulder presses 5 clean pulls Metcon 4 rounds for time of 10 butterfly pull ups 20 alternating dumbbell lunges (22.5kg/15kg) 30 double…

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  • 29.04.2017

    28
    • Apr
    • 2017

      Weightlifting 15 rounds every 50’’ 1 squat snatch Strength 4×1 lengths of sled push rest at least 90’’ between sets Gymnastics rope climb practice timecap 5’ Metcon 5 rope climbs 30 box jumps (61cm/51cm) 50 kettlebell swings (24kg/16kg) timecap 8’ perform reps in any…

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  • 28.04.2017

    27
    • Apr
    • 2017

      Gymnastics double under practice timecap 5’ Strength 10 rounds every 75’’ rotating through 8 back squats 8 butterfly chest to bar pull ups pull ups: aim for big sets, perform as many reps as you can of the most difficult movement, then reduce the…

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  • 27.04.2017

    26
    • Apr
    • 2017

      Gymnastics hand stand hold practice timecap 5’ Weightlifting EMOM10’ 1 squat clean start with 20kg, increase weight by 10/5kg every rep, scale with 5kg/3kg decrease weight by 2 steps after failure (e.g. from 70kg to 50kg) Metcon partner workout, split reps anyhow you like,…

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  • 26.04.2017

    25
    • Apr
    • 2017

      Gymnastics toes to bar practice timecap 5’ scale with knees to elbow practice Strength 5 rounds of 5 snatch pulls https://www.youtube.com/watch?v=_IdYjwdwNeY 8 weighted ring dips 10 toes to bar timecap 3:30 each round scale toes to bar with knees to elbow Metcon 3 rounds…

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  • 25.04.2017

    24
    • Apr
    • 2017

      Gymnastics butterfly pull up practice timecap 5’ scale with kipping pull up practice Strength 5 rounds of 8 bench presses 4211 6 dumbbell power snatches each arm, focus on fast hip extension 5 l-sit chin ups timecap 20′ scale l-sit pull ups with regular…

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  • 24.04.2017

    23
    • Apr
    • 2017

      Weightlifting 15 rounds every 45’’ of 1 power clean and split jerk Strength 3×8 back squats, rest exactly 2:30 between sets Metcon 400 meter run 10 push ups and 10 ball slams after every 100 meters

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  • 23.04.2017

    22
    • Apr
    • 2017

      Strength 15 rounds every 75’’ rotating through 8 dumbbell shoulder presses 8 strict chest to bar pull ups 20’’ hollow hold scale strict chest to bar pull ups with kipping, negative or self supported pull ups Metcon AMRAP6’ 5 kettlebell goblet squats (24kg/16kg) 5…

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  • 22.04.2017

    21
    • Apr
    • 2017

      Strength 8 reps every 75’’ rotating between back squats weighted p-bar dips ring rows Gymnastics toes to bar practice timecap 5’ Metcon 10 rounds for time of 4 toes to bar 8 single dumbbell deadlifts (50kg/35kg) https://www.youtube.com/watch?v=vr8yOR_YwXg 24 double unders timecap 10:30 scale 24…

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