06-01-18 Petak
Emom 25’:
1: 20 BJO 61/50cm
2: 10-14 DB Hang Clean & Jerk 22.5/15kg
3: 10-14 Gobblet reverse Lunges, alt.
4: 10-14 Hang Power Snatch 40/25kg
05-31-18 Četvrtak
BB Conditioning
30” on/ 30” off in 20’ cap, do:
Power clean + Squat Clean + Front Squat
* you choose the weight
05-30-18 Sreda
Max reps,
4 Rounds:
45” on/ 15” off
1. DB Push press 20/12.5kg, switch hand every 5 reps
2. HRPU
3. Double KB Russian swing 2x20/12
4. Wall ball
5. Pistol squat
1’30” rest between
05-29-18 Utorak
A) Find 2RM Front squat B) Amrap 15’:
16 KB Snatches, alt. 24/16
12 Burpees
200m Run
05-28-18 Ponedeljak
In teams of 2,
For time:
75 SDLHP 45/30
75 BJO 61/50cm
75 Thrusters 45/30
75 C2B/pull ups
75 Thrusters
75 BJO
75 SDLHP
05-26-18 Subota
Team of 2, AMRAP 28'
400 m run
40 Front rack lunges, 50/35 kg
4 Rounds of "Cindy", alternating
Rx "Cindy"
5 pull ups
10 push ups
15 air squats
Scaled "Cindy"
4 pull ups
8 push ups
12 air squats
05-25-18 Petak
In 4' cap complete:
50 DUs/100 SUs
In the remaining time AMRAP:
6 Hang power clean & Jerk 50/35kg
5 Burpees over bar
4' rest
In 4' cap complete:
50 DUs/100 SUs
In the remaining time AMRAP :
5 Hang power clean & Jerk 50/35kg
4 Burpees over bar
4' rest
In 4' cap complete:
50 DUs/100 SUs
In the remaining time AMRAP:
4 Hang power clean & Jerk 50/35kg
3 Burpees over bar
05-24-18 Četvrtak
Team of 2,
5 rounds for time:
30 Power snatches 35/20 kg
30 Wall balls 9/6 kg
30 SDLHP 35/20 kg
Rx+ 40/25 kg
05-23-18 Sreda
"Soul crusher"
For time:
42 KB/DB STOH, 21/arm
400 m run
30 KB/DB Thrusters, 15/arm
400 m run
18 KB/DB Clusters, alt.
Weight:
KB: 24/16 kg
DB: 22,5/15 kg
05-22-18 Utorak
"Midline mania"
AMRAP 16'
20 Hang KB/DB snatches, 10/arm
15 Toes to bar
10 Burpees
