2022/06/17 Endurance

120/84 cal Row
10 Wallwalks (scaling Inchworm + Pushup)
40 Kettlebell Swings 32/24Kg

60/42 cal Row
8 Wallwalks (scaling Inchworm + Pushup)
30 Kettlebell Swings 32/24Kg

30/21 cal Row
6 Wallwalks (scaling Inchworm + Pushup)
20 Kettlebell Swings 32/24Kg

2022/06/16 THURSDAY | REMOTE ANDI

TRIE FLIP3 x 5 (slow & control) SLED DRAG3 x 30m (dont stop between the lines) FARMERS CARRY3 x 30m @40 Kg SPRINT3 x 50m REST 2:00 between sets

2022/06/16 DONNERSTAG Lessonplan

RXFor time:400-m run12 box jumps (24/30 in)400-m run24 box jumps (20/24 in)400-m run36 burpees400-m run INTERMEDIATESame as Rx’d BEGINNERFor time:200-m run12 box jumps (12/20 in)200-m run24 box step-ups (12/20 in)200-m run36 burpees200-m run TIMECAP: 16:00 GENERAL WARM-UP | 12:001 set::20 toe taps:20 in-and-out:20 two-foot plate hops:20 lateral plate hops:20 up-downs to plate10 alternating step-ups (to […]

2022/06/16 THURSDAY | 108 COMPETE

WARM-UPOn a 7:00 Clock:10 Shoulder Taps10 Kip Swings5 Alternating Single-Arm DB Strict Press / Arm10 Banded Pull Aparts POWERDeficit Power Snatch + Overhead Squat (1 Rep-Max of Snatch)2 x 3+2 @ 50%2 x 3+2 @ 60%3 x 2+1 @ 70% Deficit Squat Snatch (1 Rep-Max of Snatch)3 x 2 @ 75%3 x 1 @ 80-85% […]