Author: Christian Sieger

10-9-8-7-6-5-4-3-2-1
Strict Pull ups
1-2-3-4-5-6-7-8-9-10
Deadlifts 100kg

Metcon:

Amrap 4 min
Double Unders
Amrap 3min
Toes to Bar
Amrap 3min
Burpees

Teams of 4
Buy in 2000m row then
4 times for 7.5 min

Max Ring rows max rep per Person is 10

Max KBS American Max rep per Person is 15

Max Russian Twists Max rep per Person is 20

Max Air squats max rep per Person is 20

Buy out 400m run as Team

Clean DL 5x 3 90%

Amrap 20min
30 Sit ups
20 Air Squats
10 DL 90 kg/70kg

Ring Dip practice

Every 7min x 3

20 hang power cleans
20 push press
20 Burpee Box Jumps
50 Doubles

M 60
W 40

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)