Archief voor december 2019

21-15-9-15-21 overhead squats 40/27.5kg bar facing burpees after every round, perform 2 rope climbs

7 Sets for QUALITY!!! 15m handstand walk 8 bar muscle ups

Amrap 20 50m farmer’s carry @ 32/24kg per hand 50 double unders 30 wall balls 20/14lbs 50 double unders

4 Rounds for time 2 rounds 30/24 Calorie row/ 2 rounds t.b.k. calories assault bike 20 double KB deadlifts @ 32/24kg 10m overhead walking lunge @ 32/24kg per hand cut off 22 min

A squat clean and jerk Build up to a heavy touch and go triple B Grace 30 reps for time of: Clean & Jerk 62.5/42.5 kg

A Deadlift Build up to a daily max 92-95% 1RM Max 10min 3 min transition to B B 5 Rounds for time 5 deadlift (80% of A) 10 strict ring dips 15 toes to bar cut off 15 min

20 min circuit for QUALITY 12 pistol squats 8 strict L-sit pull ups 4 strict deficit HSPU (2 x 20kg plates under each hand)

4 Rounds for time 10 box step overs (22.5/15kg per hand) 14/11 assault bike calories/ 20/15 calories row 15m double DB overhead walking lunge (22.5/15kg per hand) 14/11 row/assault bike 14/11 cut off 23

12-9-6 muscle ups front squat 80/50kg cut off 12

A Overhead squat Work up to a heavy triple RPE 89% 1RM max 15 min Then, EMOM10 3 reps @ 70% of A B Death by burpees Start at 5 reps, add a rep every minute until failure