Montag, 01.09.2014

Skill of the week: Headstand

FITNESS
A:
Front Squat 8-8-8-8-8
B:
5 Sets (1 min on / 1 min off)
10 KB-Swings (russian), 24/16 kg
AMRAP Thrusters, 20/15 kg

PERFORMANCE
A:20min
Back Squat:
1x5x40%, 1x5x50%, 1x5x60%
B:
8 min AMRAP
5 T2B
5/5 Front Rack Lunges, 50/35 kg
5 Burpees over Bar

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Sonntag, 31.08.2014

Skill of the week: Midline Stability
FITNESS
A:
Shoulder Press: 3-3-3-3-3
B:
EMOM 16 minutes:
Min 1: 10  Burpees
Min 2: 50m Shuttle Run (100m total)

PERFORMANCE
A:
Shoulder Press:
1X5@75%, 1X3@85%, 1x Max Reps @95%
B:
3 Rounds
50 Double Unders
40 Air Squats
30 Push-Ups
20 cals Row

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Samstag, 30.08.2014

Skill of the week: Midline Stability
FITNESS
A:
Deadlift 3-3-3-3-3
B:
3 Rounds:
Run 400 m
21 Squats
15 KB-Deadlift, 32/24 kg
9 Ring-Dips, Push-Ups

PERFORMANCE
A:
Deadlift:
1X5@75%, 1X3@85%, 1x Max Reps @95%
B:
10 min AMRAP
9 Deadlifts, 50/35kg
7 Power Cleans, 50/35kg
5 Shoulder to Overhead, 50/35kg
3 Front Squats, 50/35kg

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Freitag, 29.08.2014

Skill of the week: Midline Stability
FITNESS
A:
Push Press 3-3-3-3-3
B:
“Jack”
20 min AMRAP
10 Push Press, 50/35 kg
10 KB-Swings, 24/16 kg
10 Box Jumps, 60/50 cm

PERFORMANCE
A:
Bench Press:
1X5x75%, 1X3x85%, 1x MEx95%
B:
“Jack”
20 min AMRAP
10 Push Press, 50/35 kg
10 KB-Swings, 24/16 kg
10 Box Jumps, 60/50 cm

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Freitag, 29.08.2014

Skill of the week: Midline Stability
FITNESS
A:
Push Press: 3-3-3-3-3
B:
“Jack”
20 min AMRAP
10 Push Press, 50/35 kg
10 KB-Swings, 24/16 kg
10 Box Jumps, 60/50 cm

PERFORMANCE
A:
Bench Press:
1x5x75%, 1x3x85%, 1xMEx95%
B:
“Jack”
20 min AMRAP
10 Push Press, 50/35 kg
10 KB-Swings, 24/16 kg
10 Box Jumps, 60/50 cm

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Donnerstag, 28.08.2014

Skill of the week: Midline Stability

FITNESS
A:
EMOM for 18 min
Min 1: 6/6 KB Box Step-Ups
Min 2: 3 Wall Walks
Min 3: 3 Skin the cat
B:
2 Sets
4 min AMRAP
12 Wall Ball Shots, 9/7 kg
9 Sit-Ups
6 Burpees
2 min Rest

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Mittwoch, 27.08.2014

Skill of the week: Midline Stability

FITNESS
A:
Back Squat 3-3-3-3-3
B:
4 Sets
60 s Row (cals)
60 s Push-Ups
60 s Jumping Lunges
60 s Strict Pull-Ups
60 s Rest

PERFORMANCE
A:
Back Squat:
1x5x75%, 1x3x85%, 1xMEx95%
B:
4 Sets
60 s Row (cals)
60 s Push-Ups
60 s Jumping Lunges
60 s Strict Pull-Ups
60 s Rest

TEAM WORKOUT
In teams of 2 perform the following for time:
2 rounds of
150 Double Unders
100 Wall Balls 9/7
75 KB-Swings, 24/16 kg
50 Pull-Ups
25 Burpees
500 m Row

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Dienstag, 26.08.2014

Skill of the week: Midline Stability

FITNESS
A:
5 Sets
8 Ring Rows
60 s Rest
8 Bar Dips
60 s Rest
B:
10 Power Cleans, 45/30 kg
10 Pull-Ups
10 Burpees
400 m Run
20 Hang Power Cleans, 35/20 kg
20 Pull-Ups
20 Burpees
400 m Run
30 KB-Swings (russian), 24/16 kg
30 Pull-Ups
30 Burpees
400 m Run

PERFORMANCE
A:
5 Sets
2-3 Negative Muscle-Ups
60 s Rest
ME Strict Ring Dips
60 s Rest
B:
10 Power Cleans, 70/50 kg
10 Pull-Ups
10 Burpees
400 m Run
20 Hang Power Cleans, 50/35 kg
20 Pull-Ups
20 Burpees
400 m Run
30 KB-Swings (russian), 32/24 kg
30 Pull Ups
30 Burpees
400 m Run

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Montag, 25.08.2014

Skill of the week: Midline Stability

FITNESS
A:
Overhead Squat
3-3-3-3-3  (3311 tempo)
B:
5 Rounds
5 Overhead Squats, 35/20 kg
10 Knees to elbows
15 Double Unders / 45 Single Unders

PERFORMANCE
A:
5 Sets of:
2x Snatch Pull + 1x Snatch
B:
5 Rounds
5 Overhead Squats, 50/30 kg
10 Toes to Bar
15 Double Unders

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Sonntag, 24.08.2014

FITNESS
500 m Row
400 m Run
12 Ring Rows
12 Bar Dips
3 min Rest
500 m Row
400 m Run
16 Negative HSPU
3 min Rest
500 m Row
400 m Run
18 KB-Snatches, 16/12 kg

PERFORMANCE
500 m Row
400 m Run
12 Muscle-Ups
3 min Rest
500 m Row
400 m Run
16 HSPU
3 min Rest
500 m Row
400 m Run
18 KB-Snatches, 24/16 kg

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