Archiv für September, 2013

20.09.2013

 

 

Open Gym und Yoga 

19.09.2013

 

 

Strength:

Deadlift 10 Rep. @ 50% 1 RM, 8 Rep. @ 60% 1 RM, 6 Rep. @ 70% 1 RM, 4 Rep. @ 80% 1 RM, 6 Rep. @ 70% 1 RM, 8 Rep. @ 60% 1 RM, 10 Rep. @ 50% 1 RM

Conditioning:

Bodyweight Chipper im 2er Team: 1 Round Partner Carry, 90 Sit Ups, 80 Push Ups, 70 Jumping Squats, 60 Pull Ups, 50 Walking Lunges, 40 Toes to Bar, 30 Burpees, 20 HSPU, 10 Body Jumps, 1 Round Partner Carry. Every 3 Min. 5 Smurphies each 



 

 

 18.09.2013

 

 

Strength:

Front Squat 5×5 Plus AMRAP Back Squat

Conditioning:

Longcycle 5 Min. (24/16) 

17.09.2013

 

 

Strength:

3×45 Sec. Bench Row  Hold

3xME Ring Push Ups

3×5  Press

Conditioning:

7 Runden auf Zeit von: a) 6 Pistols (3/3), b) 6 Strict Pull Ups, c) 9 Push Ups,d) 12 Double Unders