19
05
2019
40-30-20 Wall Balls Box Jumps
40-30-20 Reps FT: Wall Balls (9/5 kg.) Box Jumps (60/50 cm.)
18
05
2019
AMRAP 30 min
25/15 cal. Assault Bike 20 Hang Power Snatches (50/35 kg.) 10 Strict Pull-ups 600-m Run 10 Parallette Pass-throughs 20 KB Swings (24/16 kg) AMRAP 30 min.
16
05
2019
Double-unders Run Overhead Walking Lunge
35 Double-unders 200-m Run 35 Double-unders 25-m Plate Overhead Walking Lunge (10/5 kg.) AMRAP 15 min.
15
05
2019
Power Clean and Jerks Deadlifts
10 Power Clean and Jerks (80/55 kg.) 10 Deadlifts 3 Rounds FT
14
05
2019
Single-Arm Carry and Squats
200-m Single-Arm Farmers Carry (L) (20/15 kg.) 12 Single DB Front Squats (L) 200-m Single-Arm Farmers Carry (R) 12 Single DB Front Squats (R) Perform 1 round every 5 min. 4 Rounds
13
05
2019
Lateral Step-ups TTB Ring Dips
Min. 1: 12 Lateral Step-ups, one DB (20/10 kg.) Min. 2: 12 Toes-to-Bars Min. 3: 12 Ring Dips 5 Rounds *Each round, add 2 reps to each movement.
12
05
2019
MB Sit-ups Thrusters Leg Throws
In partners: MB Sit-up Throws (9/5 kg.) AMRAP 3 min. 100 Thrusters (40/30 kg.) 100 MB Hip Extensions (9/5 kg.) 100 Leg Throws 150 Double-unders MB Sit-up Throws (9/5 kg.) AMRAP 3 min.
11
05
2019
Plate Run DB Power Snatches Box Round-the-Worlds
200-m Plate Run (10/5 kg.) 20 Alt. DB Power Snatches (22.5/15 kg.) Max Set Box Round-the-Worlds 4 Rounds
10
05
2019
3 Rounds 21-15-9
21 Back Squats (50/35kg.) 15 Weighted Sit-ups (20/10 kg. DB) 9 Over-unders (60/50) 3 Rounds
09
05
2019
Cindy
Cindy 5 Pull-ups 10 Push-ups 15 Air Squats AMRAP 20 min.
07
05
2019
Bench Presses KB Snatches Row
25 Bench Presses (60/40 kg.) 30 KB Snatches (24/16 kg.) 1-K Row
06
05
2019
OH Squat Hold Assault Bike Broad Jumps Squat Snatches
1 min. OH Squat Hold (35/20 kg.) 2 min. Assault Bike 3 min. Broad Jumps 4 min. Squat Snatches (35/20 kg.) 3 min. Broad Jumps 2 min. Assault Bike 1 min. OH Squat Hold
05
05
2019
DB Lunges – Sit-ups – Rope Climbs
16 DB Walking Lunges (22.5/15 kg.) 12 GHD Sit-ups 3 Rope Climbs 5 Rounds
04
05
2019
BBRC
200-m Barbell Back-Rack Carry (70/45 kg.) 20 Wall Balls (9/6 lb.) 20 MB Cleans AMRAP 20 min.
03
05
2019
Burpee Box Jumps and Handstand Hold
10 Burpee Box Jumps (60/50 cm.) In what is remaining of 2 min., perform Double-unders. 3 Rounds Max Handstand Hold In what is remaining of 3 min., perform Double-unders. 3 Rounds
02
05
2019
Front Squats-DB Slams-KB Push Presses
30 Front Squats (60/40 kg.) 35 DB Slams (15-17.5/10-12.5 kg.) 40 KB Push Presses (Single Arm) 24/16 kg
01
05
2019
Hero workout „Yeti“
25 Pull-ups 10 Muscle-ups 2.5 km. Run 10 Muscle-ups 25 Pull-ups