19/02/04

Strength

A. Thruster program 4.1
4 x 2+ @ 90%

B. Front-Squat
3 x 4 @ 75%

WOD

12 min AMRAP
2- Wall-Balls #14 #20
2-Burpees
4-Wall-Balls #14 #20
4-Burpees
6-Wall-Balls #14 #20
6- Burpees
….. continue patter until time is up

19/01/01

WOD

20 min Partner Row for max Distance
Partner A. Rows 250 m
Partner B. Does 1- 50-Shuttle-Sprint + 3 Burpees
Partner A & B switch

19/01/31

Strength

Thruster program 3.2
4 x 8 @ 60% go every 90 sec.
Strict-Press
3 x 3 @ 85%

WOD

1- Round for time:
50- GTOH #65 #95
40- Toes-to-Bar
30- Wall-Balls #14 #20

19/01/30

Strength

3 Snatch-Grip Push-Press + 3 Overhead-Squats
- Build up to a heavy weight in a 12 min window

WOD

5 min AMRAP
15-Burpees-over-Rower
Row for Distance
REST- 2 min’s
5 min AMRAP
30- Slam-Balls #30 #40
Max-Air-Squats
REST- 2 min’s
5 min AMRAP
40-Dragon-flags
Max-DU’s

19/01/29

Strength

Deadlfit
2 reps @ 80%
8 x 3 @ 65% go every 90 sec

Core

3-Rounds
7-Barbell-Roll-outs
14-Hollow-Rocks

WOD

Buy in: 40 KB-Swings #16 #24
complete 4 rounds:
10-C2B-Pull-ups
5-Hang-Power-Cleans #105 #155
Cash out: 40 KB-Swings #16 #24