Monthly Archives: January 2020

  gewichtheben emom9’ muscle clean + power clean, 40-55%, directly into emom9’ 1 power clean, 55-100% kraft, ausdauer & gymnastics emom15’ alternating between 3 front squats, 85% 15 american kettlebell swings (28kg/20kg) 2/1 peg board ascents

  gewichtheben 6 rounds of 2 hang above knee squat snatches + 2 hang below knee squat snatches + 2 squat snatches, go every 2:10 estimated time 13’ kraft emom10’ alternating between 5 strict pull ups 5 strict p-bar dips ausdauer 5 rounds for time…

  kraft 6×4 deadlifts, 80%, go every 1:40 estimated time 10’ ausdauer amrap18’ 12 double dumbbell front rack lunges (22.5kg/15kg) 12/9 kcal row 12 wall balls (12kg/9kg) 12/9 kcal ski erg 12 alternating pistols 12/9 kcal bike estimated round time: 4:30 estimated rounds: 4

  gewichtheben ramp up to a heavy to max split jerk, timecap 10’, then 12×1 split jerk, 80%, go every 0:50 estimated time 20’ ausdauer 10 rounds of 3/2 kipping bar muscle ups 7 ghd sit ups 8 box jumps (61cm/51cm) go every 1:40, rest…

  gewichtheben 11×2 squat snatches, 70-85%, go every 1:10 estimated time 13’ ausdauer amrap20’ 50 air squats 12 double dumbbell burpees (22.5kg/15kg) 8 strict toes to bar estimated rounds: 5 estimated round time: 4’

  gewichtheben 5 hang power cleans + 4 hang squat cleans + 3 front squats go every 2:10 estimated time 11’ ausdauer 4 full rounds of 7/5 strict pull ups 12/9 kcal bike timecap 1:10, rest 1:10 5m hand stand walk 12/9 kcal ski erg…

  kraft emom10’ 1 overhead squat, 90% ausdauer emom32’ rotating through 10 double dumbbell hang muscle snatches (17.5kg/12.5kg) 12 single dumbbell front rack lunges (45kg/35kg) 3/2 rope climbs 13/10 kcal ski erg

  gewichtheben emom9’ 6 push jerks ausdauer for time 90 ab mat sit ups timecap 2:10 ausdauer 5 rounds for time of 20 burpees 18/14 kcal bike 16 american kettlebell swings (32kg/24kg) timecap 19’

  gewichtheben 10×3 squat cleans, 50-80%, go every 1:25 estimated time 14’ gymnastics & ausdauer emom15’ 7 strict chest to bar pull ups 7 strict ring dips 10 double dumbbell box step overs (22.5kg/15kg) ausdauer for time 30/24 kcal ski erg timecap 1:30

  gewichtheben 11×2 power snatches, 60-85%, go every 1:10 estimated time 13’ kraft emom10’ alternating between 2 front squats, 90% 4 push presses ausdauer amrap7’ 6 alternating pistols 24 double unders estimated rounds: 10 estimated round time: 0:40