Month: Dezember 2015

Basic:

Deadlift 3×5 E2M

Chin Ups 3×5 E2M

Advanced:

3x 2min on/2min off: Back Squat 30-50@30-35%

AMRAP12: 

Kettlebell Swings (US) 10@20/12kg

1-Arm Kettlebell Lunges 8

Kettlebell Deadlift High Pull 6

7 Rounds for Time:

Kettlebell Swings (US) 15@24/16kg

Power Clean 15@45/30kg

Box Jumps 15@24/20″

Basic:

Back Squat 3×5 E2M

Press 3×5 E2M

Advanced:

3x 2min on/2min off: Bench Press 30-50@30-35%

EMOM4

Odd: max. Row

Even: max. Burpees over Rower

21-15-9

Thruster @43/35kg

Pull Ups

Rest 10min

500m Row Test

Basic:

Power Clean 5×3 E2M

Pull Ups 5×3 E2M

Advanced:

3x 2min on/2min off: Deadlift 30-50@30-35%

AMRAP8:

Deadlift 7@55%

Hang Power Clean 6@55% PC

Push Jerks 5@55% PC

+ EMOM: Front Squats 3@55% PC

5 Rounds for Time:

Deadlift 12@70/45kg

Hang Power Clean 9@70/45kg

Push Jerks 6@70/45kg