Month: Oktober 2015

Basic:

Back Squat 3×5 E2M

Press 3×5 E2M

Advanced:

Press 3×6@84% E3M

3 Rounds for Time:

Front Squats 11@45%

Box Dips 12@20″

Box Jumps 13@30/24″

Mobility: Front Rack Position/ Squat

5 Rounds for Time:

Front Squats 29@45%

Box Dips 19@20″

Box Jumps 9@30/24″

Basic:

Power Clean 5×3 E2M

Pull Ups 3×3 EMOM

Advanced:

Clean & Jerk 3×6@84% E3M

Pull Ups 3×6 EMOM

In 8min:

1-2-3-4-…

L1: Burpee to Bar/ L2: Burpee to Rings

L1: Toes to Bar/ L2: Ring Muscle Up

Toes to Bar

Complete in 20min:

27-21-15-9

Power Clean @40% 1RM PC

Push Press @same weight

Then:

1-2-3-4…

L1: Burpee to Bar/ L2: Burpee to Rings

L1: Toes to Bar/ L2: Ring Muscle Up

Basic:

Back Squat 3×5 E2M

Bench Press 3×5 E2M

Advanced:

Back Squat 3×6@84% E3M

Double Tabata:

alternating:

Odd: Kettlebell Swings (RUS) @24/16kg

Even: Goblet Lunges @24/16kg

Mobility: Frontrack Position

MOMO14:

max. Kettlebell Frontrack Walking Lunges @2xKB as heavy as possible

Rest 2min

Tabata:

Kettlebell Swing (RUS) @same weight