Month: Dezember 2015

Basic:

Deadlift 3×5 E2M

Chin Ups 3×6 EMOM

Advanced:

Power Clean 3×5@86% E3M

Pull Ups 3×6 EMOM

3x AMRAP2: (Rest 1min)

Box Jumps 6@24/20″

Toes to Bar 4

Deadlift 2@80%

Toes to Bar

4x AMRAP4: (Rest 2min)

Box Jumps 15@24/20″

Toes to Bar 10

Deadlift 5@65%

Basic:

Back Squat 3×5 E2M

Press 3×5 E2M

Advanced:

Back Squat 3×5@86% E3M

MOMO12:

max. Wallball Shots @9/6kg

Squat

EMOM18:

Odd: L1: Wallball Shots 10/ L2: Wallball Shots 12@9/6kg

Even: L1: Burpees 12/ L2: Burpees 14

Basic:

Power Clean 5×3 E2M

Pull Ups 3×6 EMOM

Advanced:

Bench Press 3×5@86% E3M

AMRAP8:

L1: Double Unders 16/ L2: Double Unders 16 unbroken

Push Ups 8

Hang Power Clean & Jerk 4@65% PC

Hang Power Clean

AMRAP6:

L1: Double Unders 16/ L2: Double Unders 16 unbroken

Push Ups 8

Hang Power Clean & Jerk 4@65% PC

Rest 2min

AMRAP4:

L1: Double Unders 12/ L2: Double Unders 12 unbroken

Push Ups 6

Hang Power Clean & Jerk 3@65% PC

Rest 1min

AMRAP2:

L1: Double Unders 8/ L2: Double Unders 8 unbroken

Push Ups 4

Hang Power Clean & Jerk 2@65% PC