Stort hold August 2016

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Clement Merritt
5 years ago
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R push ups 15 Jumping squats - 3 min rest- AMRAP 12 1 round of : 10 Atomic sit ups 5

1 Dato Workout of the day mandag den 1. august 16 AMRAP 12 1 round "Cindy" with a twist 5 C2B 10 H.R push ups 15 Jumping squats - 3 min rest- AMRAP 12 1 round of : 10 Atomic sit ups 5 burpee box jumps tirsdag den 2. august 16 A. 30 rounds of: 40 sec on/20 sec off 1) Russain swings (24/16kg) 2) Cal row 3) AMRAP 5 push ups + 5 sit ups 4) Boxjumps B. TABATA Planke

2 onsdag den 3. august KB/DB 200 DU 60 KB/DB 800 m run 40 KB/DB 60 Burpees *Timecap: 25 min torsdag den 4. august 16 A. EMOTM 35: 1 min on each station: 1) 2) Rowing for distance 3) 10 hollow rocks + 10 arch rocks 4) Wall balls 5) Rest

3 fredag den 5. august 16 "ANGIE" For time: 100 pull ups (Partner hangs from the bar) 100 push ups (Partner in Push up position) 100 ab mat sit up (Partner in hollow rock) 100 air squats (Partner in a 90 degree squat positon) Timecap: 30 min B. TABATA Plank

4 lørdag den 6. august 16 A. "LADDER" AMRAP 10 2 jumping squats over the slamball/sandbag 1 4 jumping squats over the slamball/sandbag 2 6 jumping squats over the slamball/sandbag 8jumping squats over the slamball/sandbag Etc. - REST 4 min- AMRAP 10 2 Target burpees 1 pull ups 4 Target burpees 2 pull ups 6 Target burpees 3 pull ups Etc. søndag den 7. august 16 A. "Running clock" AMRAP 6 6 wall balls 8 OH lunges with the medball 10 sit ups with the - Rest 2 min- AMRAP 6 6 pull ups 8 push ups 10 airsquats (20/15) - Rest 2 min- x2

5 mandag den 8. august 16 AMRAP KB 200 m run 40 Goblet 200 m run 40 burpees 200 m run 40 C2B 200 m run 40 boxjumps 200 m run tirsdag den 9. august 16 A. For time: 50 Burpees 50 Box Jump 50 KB 50 Wall 50 H.R push ups 50 Wall Balls 50 KB Deadlifts 50 Box Jump Overs 50 Burpees Timecap: 30 min onsdag den 10. august 16 A. Teams of 2: AMRAP DU 10 Alt. DB B. Teams of 2: AMRAP medball sit ups 10 wall balls

6 torsdag den 11. august 16 A. TABATA HELL TABATA: Push ups - Rest 2 min- TABATA: Sit ups - Rest 2 min- TABATA: Airsquats - Rest 2 min- TABATA: Planke B. AMRAP 8 5 burpee boxjumps fredag den 12. august 16 5 min on/1 min off x 3 (17 min) AMRAP 5 20 Burpees 20 Russian swings (32/24) 20 jumping squats B. TEAM" 2 og 2 sammen 5 min on/1 min off x 3 (17 min) AMRAP 5 20 Boxjumps 20 Pull ups 20 ab mat sit ups lørdag den 13. august 16 "Modified Morrison" Wall Box jumps KB

7 søndag den 14. august 16 A. AMRAP Slam ball over the 15 burpees 9 Pull ups B. AMRAP over the box jumps 15 ab mat sit ups 9 Russian mandag den 15. august 16 A "TEAM" 2 og 2 sammen AMRAP DU 10 Wall balls B. 30 sec on/30 sec off x12 1) Airsquats 2) Push ups 3) Sit ups tirsdag den 16. august 16 A. 7 runder af: 1) 40 sec max calorie row /20 sec rest 2) 40 sec sit ups /20 sec rest 3) 40 sec DU /20 sec rest 4) 40 sec max Wall balls /20 sec rest 5) 40 sec Planke /20 sec rest

8 onsdag den 17. august 16 AMRAP burpee box jumps 50 pull ups 50 russian swings (32/24) 50 T2B B. 100 Push ups for time *Every time you break the set, 5 atomic sit ups. torsdag den 18. august 16 A.3 Intervals of: 4 min AMRAP 10 airsquats 10 push ups - Rest 2 min- 4 min AMRAP 20 DU 5 pull ups - Rest 2 min-

9 A. SPRINT AMRAP Russian swings (32/24) 5 Goblet squats 3 burpees Rest 20 sec. fredag den 19. august 16 - Rest 3 min- SPRINT AMRAP slamballs 10 OH lunges with slamball Rest 20 sec. B. FINISHER: 10-1 V- situps Down ups A. AMRAP Double unders 10 Burpees - 2 min rest- lørdag den 20. august 16 AMRAP 10 1 Wall Climb 10 v- ups - 2 min rest- AMRAP 10 5 Goblet squats (24/16) 20 Lunges

10 søndag den 21. august 16 A. TEAM WOD: Thrusters (20/15) Burpees over the bar *Timecap 6 min B. For time: 100 mountain climbers 50 KB swings (24/16) 75 mountain climbers 40 Goblet squats 50 mountain climbers 30 KB C&J mandag den 22. august 16 "ANGIE" 100 pull ups 100 push ups 100 sit ups 100 airsquats B. AMRAP 6: 20 m plate push

11 tirsdag den 23. august 16 A. AMRAP Frontsquats (40/30) 10 DL (40/30) 10 Burpees over the bar B. AMRAP double KB overhead lunges (12/8) 10 dobule KB Russian swings 10 double KB push press onsdag den 24. august 16 A. "TEAM" 3 og 3 sammen 100 sit ups with a med ball (Person 2+3 in hollow hold position) 100 DB thrusters (Person 2+3 in 90 degree squat position) 100 H.R push ups (Person 2+3 ligger i push up position) 100 T2B (Person 2+3 ligger i Hollow rock position) B. AMRAP 6 "TEAM" 3 og 3 sammen Max reps burpee box jumps torsdag den 25. august 16 A. Every 2nd minute for 24 min 12 Wall balls 8 C2B 6 Slamballs B. For time DU Ab mat sit ups

12 A. AMRAP 9 10 burpee T2B 10 sit ups - Rest 2min- fredag den 26. august 16 B. AMRAP 9 10 Wallballs (Sort/Blå) 10 alt. OH lunges - Rest 2min- C. AMRAP 9 10 KB swings (24/16) 10 goblet squats - Rest 2min- lørdag den 27. august 16 A. 8 runder af 1 minut max cal row 2 minut AMRAP thrusters (20/15) 3 minut AMRAP burpee boxjumps 4 minut Planke 5 minute rest

13 A. AMRAP 7 20 Double unders 10 FS (20/15) - 2 min Pause - søndag den 28. august 16 B. AMRAP 7 5 HSPU 10 down ups - 2 min Pause - C. AMRAP 7 5 pull ups 10 wall balls - Rest 2 min- B. FINISHER 30 sec max sit ups 30 sec max push ups 30 sec arch hold 30 sec rest x2 mandag den 29. august 16 AMRAP wall balls 6 C2B 3 double DB/KB thrusters B. AMRAP Airsquats 5 push ups

14 tirsdag den 30. august 16 A. 7 runder af: 1 minut 8 burpee box jumps 2 minut AMRAP plate push 3 minut AMRAP down ups 4 minut AMRAP KB swings (24/16) 5 minut rest onsdag den 31. august 16 AMRAP KB 5 HR Push ups B. "TEAM" 2 og 2 sammen AMRAP sandbag cleans

Program. Dagens skill: Muscle ups. B.For time: C2B Dagens skill: Deadlift

Program. Dagens skill: Muscle ups. B.For time: C2B Dagens skill: Deadlift Dato Program Dagens skill: Muscle ups onsdag den 1. juni 16 torsdag den 2. juni 16 A. 3 rounds of: 1. minut: 15-25 sek Bottom dip hold 2. minut: 15-25 sek Top dip hold 3. minut: Rest 4. minut: 3-8 Muscle