Monthly Archives: August 2019

  gewichtheben 10 ramp up push jerks, start at 75%, timecap 10’ 6×3 split jerk presses, timecap 8’ ausdauer 400m run 40 sand bag cleans (45kg/30kg) 40/32 kcal bike 40 hand stand push ups timecap 11’

  gymnastics 15 strict ring muscle ups timecap 5’ kraft 5 rounds of 4 back squats 10 ring rows timecap 10’ ausdauer 8 rounds for time of 6 thrusters (43kg/30kg) 12 lateral burpees over bar timecap 9’

  gewichtheben 4×12 unbroken tng power snatches timecap 9’ ausdauer 5 rounds of 16 double dumbbell overhead lunges (22.5kg/15kg) 8 p-bar dips 16/13 kcal ski erg timecap 2:10, rest 2:10

  gymnastics emom8’ alternating between 16 alternating pistols 4 ring muscle ups ausdauer amrap20’ 400m run 30/24 kcal row 6/6 kettlebell clean and jerks (24kg/16kg) estimated rounds: 4-5

  gewichtheben 10×1 ramp up squat cleans, start at 65% timecap 10’ kraft 5×3 front squats, start at 85% timecap 9’ ausdauer emom8’ alternating between 18 push ups 8 strict toes to rings

  gewichtheben 6×1 ramp up push jerks, start at 75%, timecap 8’ 6×1 ramp up split jerks, start at 75%, timecap 8’ 5×3 push jerks, timecap 8’ ausdauer for time 21-15-9 overhead squats (43kg/30kg) pull ups timecap 7’

  kraft 5×1 ramp up 3’’ paused front squats, start at 80%, timecap 6’ 5×2 front squats, timecap 8’ ausdauer amrap18’ 10 burpee box jumps (61cm/51cm) 6/6 kettlebell muscle snatches (24kg/16kg) 18/15 kcal bike estimated rounds: 6

  kraft 6×3 shoulder presses, start at 80%, timecap 9’ gymnastics emom12’ rotating through 8 strict chest to bar pull ups 18 ghd sit ups 15m hand stand walk ausdauer 3x400m sprint, rest 2’ timecap 12’

  gewichtheben 6×1 ramp up power cleans, start at 75%, timecap 7’ 2-3-4-5 tng power cleans, timecap 8’ ausdauer 4 rounds of 16 alternating pistols 20/17 kcal ski erg timecap 2’, rest 2’

  gymnastics emom10’ alternating between 6 bar muscle ups 7 strict hand stand push ups ausdauer 4 rounds of 4 rope climbs 10 double dumbbell thrusters (22.5kg/15kg) 20/17 kcal row timecap 2:30, rest 2:30