Monthly Archives: September 2010

Front Squats  5.3.3.2.1 THEN: TABATA  24 ROUNDS               

Row  45 sec High Pull Wall Ball Sit-ups Lunges Burpees KTEs Each exercise is done for 45 sec for 3 rounds. 1 min rest between rounds.

OHS  5.3.3.2.1 THEN: Jump Rope Burpees Squat Cleans Tabata 20:10:8 Alternating exercises Hans & Frans

Fight of 10′s 10 Wall Ball 10 SDHP 10 Box Jump 10 Push Press 100 m Row Team of 2 for AMRAP in 30 min : when both team members have finished that is 1 round for the team Thanks … Continue reading →

KB Snatch left arm KB Snatch right arm Push-ups KB Clean left arm KB Clean right arm Sit-ups KB Front Squat KBS 30 sec on and 15 sec off for 3 rounds