- 5 Rounds For Total Reps
- 1 minute Burpees
- 1 minute Kettlebell Sw 24/16 kg
- 1 minute Situps
- 1 minute Air Squat
- 1 minute Bike (calories)
- 1 minute Rest
Werbeanzeigen
Uncategorized
Donnerstag, 19. September 2019
Strength
Take 20 minutes to build to today’s 1-RM…
Front Squat x 1 rep
Build over the course of 7-10 sets to today’s 1-RM.
WOD
For time:
800 Meter Run
50 Thrusters (42.5/30 kg)
800 Meter Run
Mittwoch, 18. September 2019
WOD
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
Dienstag, 17. September 2019
Strength
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
WOD
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups
Sonntag, 15.09.2019
WOD Kalsu
100 thrusters for time (60/37,5kg)
5 burpees on the minute, every minute until completion
Start with 5 burpees.
Samstag, 14. September 2019
WOD
Teams of 2, complete as many rounds and reps as possible in 24 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Hang Power Cleans (2 x 22.5/15 kg DB)
12 Alternating Reverse Lunges (2 x 22.5/15 kg DB)
switch every exercise
Donnerstag, 12. September 2019
Strength
Back Squat
*Set 1 – 5 reps @ 75% of 1-RM Back Squat
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest 2-3 minutes between sets.
WOD
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing)
25 Front Squats (85/52.5 kg)
25 Burpee Box Jump-Overs
Barbell should start from the ground.
