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17.02.2020

Fitness

A. Deadlift:
 
Perform one max effort set at 70% of the heaviest weight you have lifted last week.
 
B. „Annie“, for time:
 
 
Double-Unders
Ab-Mat Sit-Ups

 


16.02.2020

Fitness

A. AMRAP 7:
 
14 KBS 24/16kg
14 Alternating DB Tripod Rows(total) 2x20/10kg
 
B. AMRAP 7:
 
7 WBS 9/6kg
7 Burpees

15.02.2020

Fitness

AMRAP 20:
 
40 Double-Unders
20 WBS 9/6kg
5 SB Tosses AHAP

13.02.2020

Fitness

A. Deadlift:
 
2-2-2(-2)
 
B. For time:
 
500/350m Row
50 Box Jumps
50 Burpees

12.02.2020

Fitness

A. Back Squat:
 
2-2-2(-2)
 
B. 4 Sets(2xL, 2xR):
 
40m Suitecase Carry AHAP

11.02.2020

Fitness

A. 3 Sets:
 
Reverse Sled Drag
 
B. 3 Sets:
 
Harnessed Bear Crawl
 
C. 1-2 Sets:
 
100m Prowler Sprint

10.02.2020

Fitness

A. Bench Press:
 
2-2-2(-2)
 
B. 3 Sets of:
 
B1. 10-12 Lat Pull-downs
B2. 10-15 Alternating DB Side Delt/Front Delt Raises(total)
B3. 10-15 DB Shrugs AHAP

09.02.2020

Fitness

EMOM 24 (6 Sets):
 
1. 1 SB Front Rack Lunge L + 1 SB Front Rack Lunge R + 1 SB Front Squat + 1 SB Thruster 0.33 BW
2. 2 SB Front Rack Lunge L + 2 SB Front Rack Lunge R + 2 SB Front Squat + 2 SB Thruster 0.33 BW
3. 3 SB Front Rack Lunge L + 3 SB Front Rack Lunge R + 3 SB Front Squat + 3 SB Thruster 0.33 BW
4. 1:00min Rest
1+1+1+1
2+2+2+2
.
.
.

08.02.2020

Fitness

AMRAP 20:
 
20 SB Floor Presses 0.5 BW
10 OA KBS 24/16kg L
10 OA KBS 24/16kg R
5 DB Manmaker 2x20/10kg

06.02.2020

Fitness

A. 3 Sets of:
 
Hercules Hoist Rope Pull
 
B. Bench:
 
6-6-6

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