WORKOUT OF THE DAY

A. EMOM 6:
1-5 bar muscle-ups

B. AMRAP 15:
10 pull-ups
7.6-m DB overhead walking lunge (15/22.5 kg)
15/20-cal bike/row/ski
7.6-m DB overhead walking lunge
– Use one DB.

Notiz: 1:1 CAP

WORKOUT OF THE DAY

A. For load:
EMOM 25:
Min. 1-5 | 3 unbroken cleans
Min. 6-10 | 2 unbroken cleans
Min. 11-25 | 1 clean

B. For time: 
12 – 8 – 6
Devil Press@2×15/22,5kg

• 20 Sit ups after each set

TimeCAP 6minutes

WORKOUT OF THE DAY

Benchmark Friday 

“BERGERON OPEN TEST”

AMRAP in 20 minutes
50 Wall Ball Shots (6/9kg)
50 Double-Unders
40 Box Jumps
40 Toes-to-Bars
30 Chest-to-Bar Pull-Ups
30 Burpees
20 Power Cleans (45/65kg)
20 Jerks (45/65kg)
10 Power Snatches (45/65kg)
10 Muscle-Ups

WORKOUT OF THE DAY

A. Every 5:00 for 4 sets:
15 back squats
– Rest and add load with any remaining time in the interval.

B. AMRAP 10:
20 double-unders
10 goblet squats (20/32kg)
5 box jumps (61/76 cm)
– Use a single KB for the squats.

WORKOUT OF THE DAY

A. For time:
450/500-m row//21/30cal AB
100 push-ups
450/500-m row//21/30cal. AB
100Sit ups

TimeCAP 20minutes

B. 3 sets:
15 bent-over rows
10 barbell roll-outs

WORKOUT OF THE DAY

3 rounds for time with a partner:
1000/1200m Row// 50/70cal. AB
10 rope climbs
50 overhead squats (30/42,5 kg)

• split as needed.

TimeCAP 35minutes

WORKOUT OF THE DAY

A. 5 sets, every 2minutes:
3 power snatches
– Touch and go reps.

B. For time:
3-6-9-12-15:
Bar-facing burpees
Power snatches (42,5/60 kg)

TimeCAP10minutes

C. 3 sets for load:
20 alternating DB strict presses

WORKOUT OF THE DAY

A. Every 3:00 x 7 sets for load:
50 double-unders
5 push presses

B. Accumulate:
30 Sots presses
– Add load as desired.

WORKOUT OF THE DAY

A. EMOM 10:
1 deadlift
– Build to a heavy single.

B. AMRAP 13:
8 deadlifts (47,5/70 kg)
5 hang power cleans (47,5/70 kg)
3 bar muscle-ups