Monthly Archives: September 2019

  gewichtheben 7-10×3 dng squat snatches, start at 60% timecap 13’ kraft 6×4 overhead squats, start at 77.5% timecap 12’ ausdauer for time 60 box jumps (61cm/51cm) 50 alternating pistols 400m run timecap 9

  ausdauer amrap8’ 50 double unders 10 power cleans (50kg/35kg) estimated rounds: 6-7 ausdauer 4 rounds of 7/7 kettlebell muscle snatches (28kg/20kg) 20 wall balls (12kg/9kg) timecap 1:30, rest 1:30 ausdauer emom15’ rotating through 18 ghd sit ups 20/18 kcal bike 5/4 rope climbs

  gewichtheben 10-13×1 split jerks, start at 70% timecap 12’ kraft 6×2 deadlifts, start at 90% timecap 8’ ausdauer for time 21-18-15-12-9 of thrusters (43kg/30kg) toes to bar timecap 9:30

  gymnastics emom16’ rotating through 80 double unders 8 strict pull ups 14 alternating pistols 10m hand stand walk ausdauer 4 full rounds of 2’ row 2’ ski erg estimated time 16’

  gewichtheben 10-15×1 power cleans, start at 70% timecap 14’ kraft 6×3 front squats, start at 85% timecap 10’ ausdauer emom10’ 6 alternating dumbbell power snatches (30kg/22.5kg) 6 box jumps (76cm/61cm)

  gymnastics emom12’ rotating through 8 strict hand stand push ups 4/4 l-sit rope pull ups 80 double unders ausdauer amrap24’ 25 kettlebell goblet squats (16kg/12kg) 3 lengths empty sled push 15/14 kcal ski erg estimated rounds: 10

  gewichtheben 10-15×1 squat snatches, start at 65% timecap 14’ ausdauer emom12’ alternating between 8 frontal burpees over bar 8 squat cleans (60kg/40kg) ausdauer 2 rounds of 20 alternating dumbbell muscle snatches (22.5kg/15kg) 30/27 kcal bike timecap 3’, rest 1:30

  gymnastics emom5’ 7 bar muscle ups gymnastics emom10’ alternating between 7 strict ring dips 2’’ hold at bottom 7 strict chest to bar pull ups 2’’ hold at top ausdauer 2 full rounds of 400m run 60 ab mat sit ups timecap 3:10, rest…

  gewichtheben 10-15×1 split jerks, start at 70% timecap 14’ kraft emom10’ alternating between 3 back squats, start at 85% 10m hand stand walk ausdauer 4 rounds of 10 power snatches (50kg/35kg) 20/18 kcal row timecap 1:20, rest 1:20

  kraft 7×1 ramp up deadlifts, start at 85% timecap 9’ ausdauer 4 rounds of 30/26 kcal ski erg 20 box jumps (76cm/61cm) 20 toes to bar 10 sand bag cleans (68kg/45kg) timecap 4:30, rest 1:30