Archief voor september 2020

A = Strength Deadlift Build up to a heavy touch and go triple max time 15 B = Conditioning Amrap 15 6 deadlifts @ 85% of A 15 dumbell thruster 7.5/5kg 22/18 cals A-bike or 31/25 cals row

A = Strength Hang power snatch Build up to a heavy double (no dropping) B = Conditioning 4 Rounds for time 6 hang power snatches @ 80% of A 12 burpees over the bar cut off 10

4 Rounds for time 9 strict handstand push ups 12 double KB swings @ 24/16kg per hand 15 ring rows cut off 16

The Broken Thruster Hill 2-4-6-8-10-8-6-4-2 front squat 92.5/60 push press 92.5/60 cut off 20

Amrap 20 20 box jumps 24/20 20/16 cals row or 15/12 cals Assualt bike 20 push ups

5 Rounds for time 12 chest to bar pull ups 6 overhead squats @ 75% 1RM cut off 15

For time 3, 6, 9, 12, 15, 18 toes to bar after set of toes to bar 3 deadlifts @ 75-80% cut off 15

6 Rounds for time 9 strict ring dips 3 power cleans @ 75-80% 1RM 200m sprint cut off 16

A = Strngth Front squat Build up to a heavy triple 3 min rest & transition time to B B = conditioning 4 Rounds for time 12 Front squats @ 60% of A 8 double kettlebell push presses @ 28/20kg per hand cut off 8

4 Rounds for time 20/16 cals row or 14/12 cals bike 20 pull ups 20 overhead squats @ 45/30 cut off 15