Monthly Archives: March 2019

  gewichtheben ramp up, then 20×1 snatches (power or squat) timecap 20’ ausdauer emom16’ alternating between 5 strict pull ups + 2/2 sand bag cleans (45kg/30kg) 18/16 kcal bike

  kraft ramp up, then 8 rounds of 4@77.5-82.5% shoulder presses 4 strict toes to bar timecap 16’ ausdauer 5 rounds for time of 20/16 kcal bike 15 ghd sit ups 20 double kettlebell deadlifts (28kg/20kg) timecap 12’

  kraft ramp up, then 5×4@82.5-87.5% back squats timecap 14’ ausdauer 6 rounds, 1 round every 3’ of 6/5 bar muscle ups 14 box jump overs (61cm/51cm) 20 wall balls (9kg/6kg)

  gewichtheben ramp up, then 20×1 clean and jerks (power or squat, push or split) timecap 20’ ausdauer emom12’ alternating between 8 strict pull ups 10 alternating pistols + 50 double unders

  kraft ramp up, then 6×2@87.5-92.5% deadlifts timecap 15’ ausdauer emom15’ rotating through 8 strict hand stand push ups 15 american kettlebell swings (32kg/24kg) 8 strict toes to bar

  gewichtheben ramp up, then 18×1 snatches (power or squat) timecap 18’ kraft ramp up, then 4×5@80-85% back squats 7×4 strict pull ups timecap 17’

  ausdauer for time 100m sled push (100kg/75kg) 60/50 kcal ski erg 20 double dumbbell thrusters (22.5kg/15kg) timecap 10’, rest 4’ for time 150m sand bag carry (45kg/30kg) 60 burpees 20 double kettlebell snatches (24kg/16kg) timecap 10’, rest 4’ for time 150m farmer’s carry (35kg/27.5kg)…

  kraft ramp up, then 7×1@95-100% shoulder presses timecap 13’ ausdauer emom16’ alternating between 5 strict toes to bar 14/12 kcal row + 6 lateral burpees over rower

  kraft ramp up, then 5×3@85-90% deadlifts timecap 13’ ausdauer emom15’ rotating through 10 romanian deadlifts 3 sled pushes (100kg/75kg) 40’’ high knee p-bar dip hold at top

  gewichtheben ramp up, then 20×1 cleans (power or squat) timecap 20’ ausdauer 3 full rounds of amrap1’ 5/4 ring muscle ups wall balls (9kg/6kg) for max reps rest 1’ amrap1’ 3/2 rope climbs alternating pistols for max reps rest 1’