Monthly Archives: August 2019

  gewichtheben 7×3 ramp up push jerks, start at 70% timecap 7’ kraft emom8’ 1 ramp up deadlift, start at 85% ausdauer 4 rounds of 20/18 kcal ski erg 50 double unders 4/3 rope climbs timecap 2:30, rest 2:30

  ausdauer amrap9’ 10 power snatches (50kg/35kg) 10 lateral burpees over bar 10 strict pull ups estimated rounds: 5 kraft 6×3 overhead squats, start at 80% timecap 11’ ausdauer 5×30’’ all out row go every 2’

  gewichtheben 13×1 ramp up push jerks, start at 65% timecap 12’ ausdauer 5 rounds of 8 bench presses (70kg/50kg) 8 sand bag deadlifts (68kg/45kg) 4 lengths sled push (100kg/75kg) timecap 1:45, rest 1:45

  kraft 4×6 thrusters, start at 70% timecap 7’ ausdauer emom16’ rotating through 20 wall balls (12kg/9kg) 8/8 kettlebell clean and jerks (24kg/16kg) 200m run 14 ring rows ausdauer amrap10’ 30 ab mat sit ups 30 walking lunges estimated rounds: 5

  kraft 6 rounds of 3 deadlifts, start at 82.5% 3 strict ring muscle ups go every 2’ gymnastics emom15’ rotating through 15m hand stand walk 14 toes to bar 13 box jumps (76cm/61cm) ausdauer 3×30’’ all out bike go every 2’

  gewichtheben 12×1 ramp up squat cleans, start at 75% timecap 11’ kraft emom10’ alternating between 5 front squats, start at 75% 10 strict p-bar dips ausdauer 3 rounds for time of 12 alternating dumbbell hang power cleans (25kg/17.5kg) 12 double dumbbell front rack lunges…

  gewichtheben emom10’ 2 ramp up push jerks, start at 65% gymnastics 5 rounds of 10 ring push ups 18 ghd sit ups 2 pegboard ascents timecap 15’ ausdauer amrap9’ 23/20 kcal bike 10/10 kettlebell muscle snatches (32kg/24kg) 15 frontal burpees over kettlebell estimated rounds:…

  gewichtheben 8×1 ramp up power snatches, start at 65%, timecap 8’ kraft 5×3 overhead squats, start at 80%, timecap 8’ ausdauer amrap8’ 5 bar muscle ups 10 double kettlebell front squats (24kg/16kg) 2 lengths sled push (100kg/75kg) estimated rounds: 5

  gymnastics emom8’ alternating between 2 legless rope climbs 70 double unders kraft emom8’ alternating between 14 alternating pistols 8 bench presses ausdauer amrap8’ 8 frontal burpee box jumps (76cm/61cm) 8/7 kcal ski erg 8 deadlifts (60kg/40kg)

  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’