Monthly Archives: February 2019

  gewichtheben ramp up, then 15-20×1 cleans (power or squat) timecap 20’ ausdauer amrap13’ 60 double unders 1 peg board ascent 8 devil presses (20kg/15kg)

  kraft ramp up, then find your 1RM front squat 6×3@85-90% push jerks timecap 19’ ausdauer 5amrap90’’ 10 wall balls (12kg/9kg) 10 toes to bar max hand stand walk for distance rest 2’ estimated time 16’

  ausdauer emom30’ 2 box jumps (76cm/61cm) 2 power cleans (50kg/35kg) 2 pull ups 2 burpees

  gewichtheben ramp up, then 15-20×1 snatches (power or squat) timecap 20’ kraft ramp up, then 4×8@72.5-77.5% deadlifts timecap 13’

  kraft 7×4@80-85% shoulder presses timecap 13’ ausdauer 6 rounds for time of 1 legless rope climb 6 double kettlebell push presses (24kg/16kg) 14 alternating pistols 28 ab mat sit ups timecap 18’

  kraft ramp up, then 6×1@90-95% front squats timecap 12’ ausdauer amrap7’ 3/2 ring muscle ups 5 hang power cleans (60kg/40kg) 10 double kettlebell lunges (24kg/16kg) rest 4’ amrap7’ 12 toes to rings 14 wall balls (9kg/6kg) 10 american kettlebell swings (28kg/20kg)

  kraft 4×8@72.5-77.5% deadlifts timecap 13’ ausdauer emom16’ rotating through 13 ghd hip extensions 2/1 peg board ascents 30’’ hollow hold 80 double unders

  gewichtheben ramp up, then 15-20×1 snatches (power or squat) timecap 20’ kraft 6 rounds total, 1 round every 2:30 of 2 front squats @ 87.5-92.5% 5 bench presses 10 ring rows estimated time 15’

  ausdauer 50/40 kcal ski erg 3 rounds of 25 air squats 10/8 push ups 10/8 pull ups 50/40 kcal row 3 rounds of 25 air squats 10/8 push ups 10/8 pull ups 50/40 kcal bike 3 rounds of 25 air squats 10/8 push ups…

  kraft ramp up, then 8×4@77.5-82.5% shoulder presses timecap 13’ kraft emom20’ rotating through 12 double kettlebell shoulder presses 15 box jump overs (61cm/51cm) 9/7 strict pull ups 15 ghd sit ups