Monthly Archives: February 2020

  gewichtheben emom17’ 1 ramp up high hang squat snatch, 60-100% ausdauer amrap17’ 10 ghd sit ups 15 american kettlebell swings (24kg/16kg) 40 air squats estimated round time: 2:50 estimated rounds: 6

  gewichtheben 5×8 squat cleans, go every 2:30 estimated time 12:30 kraft 5 rounds of 8 front rack lunges 6 sitting double dumbbell shoulder presses go every 2’ estimated time 10’ gymnastics amrap11’ 2 kipping bar muscle ups 4 box jumps (76cm/61cm) 20/15 kcal row…

  gewichtheben 5×8 rebound push jerks, go every 2:10 estimated time 11’ gymnastics emom25’ rotating through 55 double unders 8 strict chest to bar pull ups 8 strict ring dips 20/15 kcal bike rest

  kraft emom20’ rotating through 5 deadlifts, 77.5% 10 weighted push ups 3/3 staggered peg board pull ups rest ausdauer amrap17’ 8 muscle snatches (30kg/23kg) 16/12 kcal row 16/12 kcal ski erg rest 1’ estimated round time including rest: 3:20 estimated rounds: 5

  gewichtheben emom16’ 1 ramp up high hang squat clean, 60-100% gymnastics emom15’ rotating through 8 strict toes to bar 10m hand stand walk 12 alternating pistols rest at least 0:30

  kraft emom20’ rotating through 3 back squats 3/3 l-sit rope pull ups 6 sitting double dumbbell shoulder presses rest ausdauer 6 rounds of 10 frontal burpee box jump overs (61cm/51cm) 10 overhead squats (40kg/30kg) timecap 1:15, rest 1:15 estimated time: 15’

  gewichtheben 2 ramp up hang power snatches, go every 1:10 estimated time 13’ ausdauer amrap20’ 20 single dumbbell front rack lunges (30kg/22.5kg) 20/15 kcal bike 10 kipping p-bar dips 20 alternating dumbbell snatches (20kg/15kg) estimated rounds: 5

  gewichtheben 11 rounds of 1 muscle clean + 2 high hang squat cleans, go every 1:10 estimated time 13’ kraft emom14’ alternating between 5 strict chest to bar pull ups 3 overhead squats ausdauer 5 rounds of 5 thrusters + 15 deadlifts go every…

  gewichtheben 8 rounds of 3 hang power snatches + 3 power snatches, go every 1:35 estimated time 13’ ausdauer emom32’ alternating between 5/5 single kettlebell overhead squats 14/12 kcal ski erg 12 alternating pistols 12 burpees

  gewichtheben 14 rounds of squat clean + front squat, 60-100%, go every 1:10 estimated time 16’ ausdauer 3 full rounds of 14/11 kcal bike timecap 0:45, rest 1:15 3/2 kipping ring muscle ups 12 wall balls (12kg/9kg) timecap 0:45, rest 1:15 14/11 kcal row…