2022/09/25 SONNTAG Lessonplan

5 rounds for time:10 alternating DB snatches (22.5/32.5 kg)15-m DB overhead carry, left15-m DB overhead carry, right TIMECAP: 10:00 DYNAMIC WARM-UP | 13:001 set:200-meter run12 single-arm BB deadlift (5/side)25-ft KB farmers carry, left25-ft KB farmers carry, right 1 set:200-meter run12 eye level swings25-ft KB front-rack carry, left25-ft BB front-rack carry, right 1 set:200-meter run12 KB […]

2022/09/19 MONTAG Lessonplan

AMRAP 12:
2 rope climbs
10 deadlifts (125/185 lb)
4 rope climbs
10 deadlifts
6 rope climbs
10 deadlifts
– Continue adding 2 reps to the rope climb until time expires.

2022/09/18 SONNTAG Lessonplan

Partner option:
AMRAP 16:
60 double-unders
40 weighted sit-ups (14/20 lb)
20 medicine ball hang squat cleans (14/20 lb)
– One partner works on the AMRAP, while the other runs 400-m. Partners switch when the run is complete. There is NO REST.

2022/09/16 FREITAG Lessonplan

RECORD WEEKS 22.4

SKILL TEST:
Box Jumps for height

STRENGTH TEST:
Find your 1RM
Bench Press

ENDURANCE TEST:
KAREN
For Time:
150 Wallball Shots 20/14lb