Januar 2018

BSQ Week 2 10×60% 8×70% 8×75% 8×80% Mix Teams of 2 FOR WEIGHT: 400m Run buy in Amrap 12min max kg Power Snatches in 1 min max kg OHS in 1 min max cal row in 1min Switch athlete after 3min( 1 Round) Team with most total kg ( reps x kg) and cal wins.

4 rounds not for time 5-10 Ring dips 5-10 kipping Pull ups 21-15-9 Wall Balls Kb step ups 24/16 Thruster 45/30 Jumping pull ups Rx+: Jumping pull ups= handspitze unter der Stange

BSQ Week 2 10×60 % 8×65% 6×70% 6×75% 6×80% For time 5-10-15 30 Doubles C+J M 60 W 40

4 sets 5-10 push ups 20 sec L Sit hold BSQ Week 1 10×60% 8×65% 8×70% 8×75% Front Squat 5×60% 5×70% 3 Rounds for Time 40 Cal Row 30 Push Ups

4 sets 5-10 Pull ups 20 sec Handstand Hold 3x Snatch Complex 1 Power Snatch 1 Overhead Squat 1 Squat Snatch Then: 5 heavy singles Snatch For Time Buy in 100 Doubles Then: 21-15-9 Thruster Power Snatches Every 2 min perform 12 Squats + Slam Ball (100 DU or 2 min max DU) M 45 W35

00:00-10:00 Amrap 10 hsq Cleans 50/30 10 Burpees Rest :20sec 10:00-20:00 Amrap 5 strict TTB 7 Burpee Pull ups 10 Rkb swings 32/24 Rest :20sec 20:00-30:00 Row with partner 40 sec on 40 sec off (Rest after each round)

4 sets 5-10 Pull ups 20 sec Handstand Hold BSQ Week 1 10×60% 8×70% 6×75% 4×80% Front Squat 5×70% 5×70% Amrap 7min 10 Box Jumps Over 30 Wall Balls M 70cm W 60cm

Every 6 min for 3 rounds: 400m run 5 power cleans 5 Jerks 20 Push ups M 70 W 50 Clean Complex 1 Power Clean + 1 Front Squat +1 Squat Clean +1 Jerk Build a heavy set in 10 min

Open 14.3 style: Amrap 8min: 10 -15-20-25-… Deadlifts 80/60kg 15 Box Jumps 4 Rounds not for time 10-15 reps Bulgarian Squats (behind the neck) 10-15 reps Single leg DL 10-15 KB one arm presses

Emom 8 O: Back extension E: T-Sit ups Push Press Work up to a heavy 5RM in no more than 7 sets 5 Rounds for Time 20 PVC Jumps 60/40cm 15 OHS 45/30