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Monthly Archives: December 2018

  • 01.01.2019

    31
    • Dec
    • 2018

      gewichtheben & kraft ramp up, then 4×2 push jerks 4×5@85-90% back squats timecap 20’ ausdauer amrap5’ 12 muscle snatches (20kg/15kg) 12 frontal burpees over barbell, directly into amrap5’ 12 thrusters (20kg/15kg) 30 double unders

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  • 31.12.2018

    30
    • Dec
    • 2018

      gewichtheben ramp up, then 4×1 snatches (power or squat) timecap 13’ ausdauer 5 rounds for time of 14 alternating dumbbell snatches (25kg/17.5kg) 14 ghd sit ups perform 2/1 rope climbs every 2’ timecap 10’ ausdauer 5’ bike 1’ single unders 5’ row 1’ single…

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  • 30.12.2018

    29
    • Dec
    • 2018

      kraft ramp up, then 4×1@95-100% deadlifts timecap 13’ ausdauer amrap6’ 1-2-3-… of box jumps (61cm/51cm) shoulder to overhead (30kg/20kg) rest 3’ amrap6’ 1-2-3… of toes to bar back squats (40kg/25kg)

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  • 29.12.2018

    28
    • Dec
    • 2018

      gewichtheben & kraft ramp up, then 4×3 push jerks 4×6@82.5-87.5% back squats timecap 20’ ausdauer annie 50-40-30-20-10 for time of double unders sit ups timecap 8’

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  • 28.12.2018

    27
    • Dec
    • 2018

      gewichtheben ramp up, then 4×3 cleans (power or squat) timecap 14’ ausdauer amrap8’ 5 ring dips 6 chest to bar pull ups 9 double kettlebell deadlifts (28kg/20kg) ausdauer 30 frontal burpee box jumps (76cm/61cm) for time timecap 3’

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  • 27.12.2018

    26
    • Dec
    • 2018

      kraft ramp up, then 4×2@92.5-97.5% deadlifts timecap 13’ ausdauer amrap6’ 4 ring muscle ups 13 american kettlebell swings (32kg/24kg) ausdauer 4 rounds for time of 50 double unders 12 toes to bar 8 thrusters (50kg/35kg) timecap 8’

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  • 26.12.2018

    25
    • Dec
    • 2018

      kraft ramp up, then 4×7@80-85% back squats 4×7@80-85% shoulder presses timecap 20’

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  • 25.12.2018

    24
    • Dec
    • 2018

      gewichtheben ramp up, then 4×2 snatches (power or squat) timecap 13’ kraft ramp up, then 4×3@90-95% deadlifts timecap 13’ ausdauer 1-2-3-… for max reps of box jump overs (61cm/51cm) pull ups timecap 6’

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  • 24.12.2018

    23
    • Dec
    • 2018

      gymnastics 5 rounds for quality of 5 peak pull ups 10 controlled push ups 10 v-ups estimated time 10’ ausdauer amrap24’ partner workout 1’ simultaneous hand stand hold 100/90/80 kcal bike 1’ simultaneous sand bag hold (45kg/30kg) 100/90/80 kcal row 200 double unders split…

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  • 23.12.2018

    22
    • Dec
    • 2018

      gewichtheben & kraft ramp up, then 4×4 push jerks 4×8@77.5-82.5% back squats timecap 20’ ausdauer amrap20’ partner workout 100 box step overs (61cm/51cm) 10 wall walks 40m farmer’s carry (30kg/20kg) 100 sit ups split reps anyhow, finish one exercise before moving on

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