2022/08/01 MONTAG Lessonplan
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (20/24 in)
2022/08/02 DIENSTAG Lessonplan
AMRAP 12:
9 ring rows
3 overhead squats (65/95 lb)
9 ring rows
6 overhead squats
9 ring rows
9 overhead squats
– Continue the pattern of adding 3-reps to the overhead squats until time expires.
2022/08/03 MITTWOCH Lessonplan
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
2022/08/04 DONNERSTAG Lessonplan
10 x 1:00 rounds for reps:
3 deadlifts (205/315 lb)
Max double-unders
– Rest 2:00 between rounds.
2022/08/05 FREITAG Lessonplan
5 rounds for time:
20 wall-ball shots (14/20 lb) (11/12 ft)
10 med-ball weighted pull-ups (14/20 lb)
2022/08/06 SAMSTAG Lessonplan
AMRAP 16:
2-4-6-8…
Burpees
DB alternating split snatches (35/50 lb)
Knees-to-elbows
2022/07/30 SAMSTAG Lessonplan
RX
For time with a partner:
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
2022/07/29 Endurance
4 Rounds1000-m Row800-m Run30 Wallball Shots (20/14lb) Timecap: 40:00 Warm-Up:3 Rounds300-m Row100-m Sprint10 * Round 1: Air SquatRound 2: Medball Front SquatsRound 3: Wallballs
2022/07/29 FREITAG Lessonplan
6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)
2022/07/28 DONNERSTAG Lessonplan
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
