Monthly Archives: November 2018

  kraft ramp up, then 5×1 heavy front squats, timecap 10’ ausdauer 4 rounds for time of 6 bar muscle ups 12 double dumbbell clean and jerks (22.5kg/15kg) 16 alternating pistols timecap 12’ gymnastics 3 full rounds of 30’’ on 30’’ off rotating through hand…

  ausdauer 3 rounds of 4/3 rope climbs 14 wall balls (12kg/9kg), directly into 30/24 kcal row, rest 3’ 3 rounds of 16 box jump overs (61cm/51cm) 8 push jerks (50kg/35kg), directly into 30/24 kcal bike, rest 3’ 3 rounds of 20 ball slams (15kg/10kg)…

  kraft 8×1 ramp up deadlifts, timecap 9’ ausdauer 3 rounds of 20 double kettlebell deadlifts (36kg/28kg) 80 double unders timecap 5:45, rest 3’ 3 rounds of 12 double dumbbell thrusters (17.5kg/10kg) 15/12 toes to bar timecap 4:30, rest 3’ 100 air squats 100 sit…

  kraft 8×1 ramp up back squats, timecap 9’ ausdauer amrap4’ 8 thrusters (43kg/30kg) 12/10 pull ups rest 3’ amrap4’ 7/7 kettlebell snatches (24kg/16kg) 50 double unders rest 3’ amrap4’ 10 double dumbbell front squats (22.5kg/15kg) 2/1 rope climbs

  ausdauer amrap8’ 3 lengths sled pushes (100kg/75kg) 15 air squats 3 lengths sand bag carry (45kg/30kg) 15 air squats rest 4’ amrap8’ 3 lengths dumbbell farmer’s carry (30kg/20kg) 15 box step overs (61cm/51cm) 3 lengths double dumbbell overhead walk (20kg/12.5kg) 15 box step overs…

  gewichtheben emom3’ ramp up power clean + hang squat clean e1.5mo1.5m4.5’ ramp up power clean + hang squat clean e2mo2m6’ ramp up power clean + hang squat clean gymnastics emom15’ rotating through 10m hand stand walk 1 peg board ascent ghd hip extension hold…

  ausdauer baseline for time 500m row 40 air squats 30 sit ups 20 push ups 10 pull ups estimated time 7’ fill up pull ups with ring rows weightlifting emom9 1 ramp up hang squat snatch ausdauer amrap7 1 jumping squat 1 v-up 1…

  gymnastics kipping or butterfly pull up practice, timecap 4’ kraft emom7 1 ramp up thruster ausdauer fran 21-15-9 for time of thrusters (43kg/30kg) pull ups estimated time 7’ fill up pull ups with ring rows ausdauer 3 rounds for time of 15 double dumbbell…

  gymnastics toes to bar practice, timecap 5’ kraft 3-2-1-2-3 front squats, timecap 8’ ausdauer 10/10 kettlebell snatches (24kg/16kg) 5/5 kettlebell russian twists (24kg/16kg) 10 frontal burpees over kettlebell 20 kettlebell goblet squats (24kg/16kg) 5/5 kettlebell russian twists 10 frontal burpees over kettlebell 20 american…

  weightlifting 8 ramp up complexes of 1 squat snatch + 1 squat clean, timecap 9’ ausdauer partner workout 20 squat snatches (43kg/30kg) 50 double unders 25 sit ups 20 squat cleans (43kg/30kg) 50 double unders 25 sit ups 20 overhead squats (43kg/30kg) 50 double…