Monthly Archives: January 2019

  gewichtheben ramp up, then 4×4 snatches (power or squat) timecap 13’ kraft ramp up, then 4×6@77.5-82.5% front squats timecap 13’ ausdauer 5 rounds for time of 10 devil presses (22.5kg/15kg) 15/12kcal ski erg timecap 8’

  kraft ramp up, then 6×1@95-100% shoulder presses timecap 10’ ausdauer amrap7’ 30/24kcal row 15/12 push ups 15/12 toes to bar 4’ rest amrap7’ 30/24kcal bike 10/10 kettlebell snatches (24kg/16kg) 15/12 pull ups 4’ rest amrap7’ 30/24kcal ski erg 15 power cleans (50kg/35kg) 15 front…

  gymnastics emom6’ alternating between 3/2 legless rope climbs 16 alternating pistols kraft ramp up, then 4×2@92.5-97.5% deadlifts timecap 13’ ausdauer amrap13’ 10 double dumbbell clean and jerks (15kg/10kg) 10 ghd sit ups 10/8 kcal bike

  gewichtheben ramp up, then 4×2 cleans (power or squat) timecap 13’ ausdauer 4 rounds for time of 21 box jump overs (61cm/51cm) 21 deadlifts (50kg/35kg) 15 shoulder to overhead (50kg/35kg) 15 burpees 3’ rest timecap 22’

  ausdauer emom5’ 10/8 chest to bar pull ups 40 double unders kraft ramp up, then 4×7@75-80% front squats 6×3@85-90% push presses timecap 20’ gymnastics 3 rounds for quality of 20 ghd sit ups, directly into 1’ hollow hold, directly into 1’ arch hold timecap…

  ausdauer amrap8’ 10 double dumbbell thrusters (15kg/10kg) 10 pull ups 40 double unders rest 4’ amrap8’ 10 double kettlebell power snatches (16kg/12kg) 10/8 push ups 15kcal ski erg rest 4’ amrap8’ 3/2 rope climbs 3 lengths sled push (60kg/40kg) 12 burpees

  gymnastics amrap8’ for quality 5/4 peak pull ups 6/5 ring dips for depth 8 v-ups rest as needed gewichtheben ramp up, then 4×1 snatches (power or squat) timecap 12’ kraft ramp up, then 4×3@90-95% deadlifts timecap 13’

  kraft ramp up, then 4×2@92.5-97.5% shoulder presses timecap 10’ ausdauer amrap17’ 20 alternating box step ups (76cm/61cm) 3 bar muscle ups 15 burpees

  kraft ramp up, then 4×8@77.5-82.5% front squats timecap 13’ ausdauer 4 rounds for time of 10/8 ring dips 15 double dumbbell deadlifts (30kg/22.5kg) 50 double unders timecap 7’ ausdauer 1 round of 90’’ on 90’’ off row bike burpees estimated time 8’

  gewichtheben ramp up, then 4×3 cleans (power or squat) timecap 13’ ausdauer amrap18’ 60 walking lunges 1 peg board ascent 15/12 kcal ski erg