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12.11.2019

Fitness

A. 3 Sets of:
 
20m Chainsaw Rope Pull
5 Anderson BB Squat AHAP
 
B. 3 Rounds for time of:
 
350/200m Row
15/15 OA KB Push Press 24/16kg
5 T-Bar Rows

11.11.2019

Fitness

A. 3 Sets of:
 
A1. :30s Noes-and-toes Handstand Hold
A2. 10 Double KB Front Squat @2211
 
B. 3 Sets of:
 
B1. 8 DB Side Delt Raises + 8 DB Front Delt Raises + 8 Rear Delt Raises
B2. 8-12 Banded Straight Arm Lat Pull-Downs
B3. 8-12 Chest Cable/Banded Flys

10.11.2019

Fitness

A. AMRAP 12:
 
20m DB OH Walking Lunges L 20/10kg
20 Burpees
20m DB OH Walking Lunges R 20/10kg
20 Push-Ups
 
B. AMRAP 12:
 
20m DB OH Walking Lunges L 20/10kg
20 V-Ups
20m DB OH Walking Lunges R 20/10kg
20 Pull-Ups

09.11.2019

Fitness

A. 3 Sets of:
 
A1. 10-12 Seated DB Biceps Curl into Arnold Press
A2. 10-12 Bent-over BB Rows
A3. 10-12 Ab-Wheel Roll-Outs
 
B. 3 Rounds for time of:
 
12 Inverted Rows
60m SB Carry
6 Inverted Burpees

07.11.2019

Fitness

5 Rounds for time of:
 
10 Ring Push-Ups
10 OA KB Thrusters 24/16kg L
 
-then, no rest-
 
10 Ring Push-Ups
10 OA KB Thrusters 24/16kg R

06.11.2019

Fitness

A. 3 Sets of:
 
Hercules Hoist HOH Rope Pull
20m SB Lunges*
 
*1st Set L Leg Lunge, right leg step. 2nd Set vice versa. 3rd Set alternating.
 
B. Find your 1RM Sumo Deadlift

05.11.2019

Fitness

A. 4 Sets of:
 
8/8 SB Split Presses 
:30s Battle Ropes
2/2 SB over the shoulder AHAP
 
B. 2 Sets:
 
Try to cover 20m distance with as few broad jumps as possible.

04.11.2019

Fitness

For time:
 
1 Rope Climb
20m Lateral Bear Crawl L
1 Rope Climb
20m Lateral Bear Crawl R
1 Rope Climb
15/15 OA Stiff Leg DB Deadlifts 30/20kg
1 Rope Climb
15/15 OA DB Snatches 30/20kg
1 Rope Climb
15/15 OA Stiff Leg DB Deadlifts 30/20kg
1 Rope Climb
20m Lateral Bear Crawl R
1 Rope Climb
20m Lateral Bear Crawl L
1 Rope Climb

03.11.2019

Fitness

A.3 Sets of:
 
20m Reverse Sled Drag
40m Farmers Carry
 
B. For time:
 
 
WBS 9/6kg
KBS 32/24kg

02.11.2019

Fitness

5 Rounds for time of:
 
14 SB Front Squats 0.33 BW
14 SB OH Presses 0.33 BW
14 SB Over-the-shoulder 0.5 BW(total)

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