Archiv für April, 2016

15.04.2016

Open Gym und Yoga Tune Up

14.04.2016

Strength:

Front Squat Set 1: 8 Reps @ 75% 3RM, Set 2: 6 Reps @ 85% 3RM, Set 3: 4 Reps @ 95% 3RM, Set 4: 2 Reps @ 95+% 3 RM

Conditioning:

10 Minuten AMRAP von: a) 40 Wallball Shots (9/6), b) 30 Kettlebell Swings (24/16), c) 20 Push ups, d) 10 Pull Ups, e) 20 Push Ups, f) 30 Kettlebell Swings, g) 40 Wallball Shots

13.04.2016

Workout Of The Day

100 Single Unders, 200m Run, 75 Single Unders, 200m Run, 50 Single Unders, 200m Run, 25 Single Unders

2 Runden von: a) 2 Minuten Max Effort Kalorien Rudern, 1 Minute Pause, b) 2 Minuten Max Effort Clean and Jerk (60/40), 1 Minute Pause, c) 2 Minuten Max Effort Burpees, 1 Minute Pause. Score Total Kalorien und Reps

12.04.2016

Skill:

Kettlebell Snatch

Strength:

EMOM For 10 Minutes Of: 5/5 Kettlebell Snatches

Conditioning:

12 Minuten AMRAP im Tabata Interval, 20 Sekunden Work, 10 Sekunden Rest von: a) 20 Thrusters (42,5/30), b) 20 Sumo Deadlift High Pulls, c) 20 Push Jerks, d) 20 Overhead Squats, e) 20 Front Squats

11.04.2016

Strength:

Bear Complex: 5 Runden à 7 Sets, 1 Set = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. Gewicht wird pro Runde gesteigert. Zwischen den Runden maximal 3 Minuten Pause.

Conditioning:

3 Runden auf Zeit, im 2er Team von: a) 1000m Row, b) 800m Run