Christian Sieger (Page 2)

5×5 TnG Power Snatches For Time 10-9-8-…-1 Deadlifts 130% Bodyweight Dual DB Hang Squat Cleans Dual DB Shoulder to Overhead

Every 3:00 min x 5 rounds 7 Back Squats (first set at 73% +) EMOM 18 1. 7 High Box Jumps 2. 12/7 Hspu / def Push-ups/ push ups 3. 25 Slam Ball Squats

3 Rounds for max reps 1 min per Station Double Unders Plate OHSQ 20/15 Burpees Medball Clean 9/6 Pull up L-Sit hold 3 min Rest

Every :90 for 5 Rounds 7+ ring dips scale: feet on floor ring dips Press Complex for max weight 1 Push press 1 Push Jerk 1 Split Jerk For Time 1000m Row then: 6-9-12-9-6 Heavy Single Arm Push Jerks Front Squats 70/50

Hang Squat Snatch 7×2 reps Snatch pulls 3×3 with 100% of best attempt 3 RFT 15/10 cal row 10 Sumo Deadlift High Pulls 45/30 45 m Shuttle Run Time cap 7 min

Amrap 45min 400m run 7 strict Pull ups 400m run 15 clapping push ups

Overhead Squats 3-3-3 Back Squats 8-8-8-8 (70% +) For Time 100 Doubles 50 Overhead Squats 20/15 25 Hspu 100 Doubles 25 Overhead Squats 12 Hspu

Deadlift Bodyweight Test 90 sec for max reps with 125% of Bodyweight Strict Pull Ups 6×3 weighted / banded Every 2:30 min-7 Rounds 12 anyhow Burpees over bar 3 Power Cleans 2 hang Power Clean 1 hang Squat Clean

5 Rounds, with 2 min Rest 200m Run ( Slamball 10/6kg) 25 Box Jumps Over 10 Single Arm Overhead Squats* (DB or KB) Choose a challenging weight and increase weight each round Score is slowest lap time Partner KB Wod 100 Russian Kb Swings 32/24kg for time Partner: L Sit Hold on Rack ( High Knees hold ) *Dual KB Front Squat 2x KB

“Coe” 10 Rounds 10 Thruster 45/30 10 Ring Push ups