Start every 8 Min. with the next Benchmark
0-8 Min.
Fran RX 35/25 RX+ 45/35
8-16 Min.
Diane RX 80/50 RX+ 105/70
16-24 Min.
Annie
24- End
Helen RX 24/16 RX+ 32/24
Team of two
5 Stations
5 Min each Station
5 GHD Sit ups/ 5 KB Banded DL
5 Turkish getups each
5 Strict Pull ups/ 5 Dips
Max weighted Plank hold
Max KB Goblet Squat hold
WallBall Fran:
27 – 18 – 12 9/6
WB/Pull ups
21 Overhead Squats RX35/25
200m run RX+ 45/35
21 Thrusters
200m run
15 Overhead Squats
200m run
15 Thrusters
200m run
9 Overhead Squats
200m run
9 Thrusters
200m run
Hold/ Walk
Weekly Special
Handstand
Team of 2: 7 Min.
10 Cal Row/ KB Swing
32/ 24
One Row/ one Swing
Change every 10 Cal
Count Total Reps
5 Min. Rest
50 clean&jerk DB
RX 15/10 RX+ 22,5/15
Every Minute 5 Sit ups
Weekly Special
Handstand
Strict T2B
SidePlank 2x1Min.
21-15-9
Deadlift RX: 70/50 RX+: 90/70
Pushups
Boxjumps
Weekly Special
Handstand
Single Arm Overhead Squat DB/KB
Descending Reps/ Ascending Weight
Sit ups
25 – 20 – 15 – 10 – 5
Overhead Lunges/1Arm 15/10
10 – 15 – 20 – 25 – 30
Wall Walk
3 – 3 – 3 – 3 – 3
10 Frog Hoppers
10 Frog Hoppers
25 Push Ups
10 Frog Hoppers
25 Push Ups
50 Lunges
10 Frog Hoppers
25 Push Ups
50 Lunges
100 Sit Ups
10 Frog Hoppers
25 Push Ups
50 Lunges
100 Sit Ups
150 Kettlebell Swings
Rx: 24 / 16 kg
AMRAP 5
100m run
10 DB Burpee Deadlift
rest 2 min
AMRAP 5
10 DB Walking Lunges
10 DB Box Step Overs
rest 2 min
AMRAP 5
10 DB Snatches
10 Push Ups
Emom 7
1 High hang Snatch
(steigendes Gewicht)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
