20
01
2019
10AMRAP Med ball Clean – Push ups
A) 3-3-3-3 reps of Front Squats@80-90 B) 10min. AMRAP Med. ball Clean 7 reps Push-ups 8 reps
19
01
2019
DB Push Press- Double unders – DB Step-ups
A) 10min. EMOM odd Deadlifts 8 reps @60 even HSPU 8 reps 5 rounds each B) 3 Rounds FT DBx2 Push press (20/15) kg. 20 reps Double unders 50 reps DBx2 Box Step-ups (20/15) kg. 20 reps Double unders 50 reps Time CAP 20min.
17
01
2019
Grace – 30 Clean&Jerks
A) 2 Rounds for max reps In 2min 20/15 Cal Row Max reps Push-ups Rest 2min In 2 min 20/15 Cal Bike Max distance Farmers Carry 2 x 32/24 kg. (10m) Rest 2min B) Grace 30 Reps For Time Clean and Jerks 60/40 kg.
16
01
2019
Wall ball-Power Snatch-Box Jumps
A) EMOM 10min. 1 power snatch + 3 overhead squats (85%-90% of 1rm power snatch) B) 21 -18-15-12-9 reps for time: wall balls 9/6 kg. power snatches 35/25 kg. box jumps 60/50 cm. Time cap – 20.00 min.
16
01
2019
FT: 30-20-10 reps of Thrusters and burpees
А) 10 min. AMRAP 1 Press – 2 Push-Press – 1 Front Squat – 1 Thruster B) For time: 30-20-10 reps Thrusters Burpees over the bar