Stort hold Juli 2016

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1 Dato Workout of the day A. AMRAP OH Lunges (20/15kg plate) 10 plate burpees fredag den 1. juli 16 B. AMRAP slamballs (30/20) 10 slamball squats C. AMRAP wall balls (sort/blå) 10 med ball sit ups lørdag den 2. juli 16 "Scooter" - Modfied AMRAP DU 10 pull ups 10 push ups 10 down ups B. TABATA PLANKE

2 A. For time: 5 rounds of 21 Target Burpees 21 Russian swings (32/24kg) 21 Jumping squats *Timecap: 20 min søndag den 3. juli 16 B. AMRAP 10 Teams af 2 10 Thrusters 8 Frontsquats 6 Push press (20/15kg) *Alt skal være "Unbroken" *Hver gang stangen kommer ned og ligge på jorden, skal begge medlemmer lave 5 burpees mandag den 4. juli 16 Mini "Jennifer" AMRAP Pull ups 16 KB swings (24/16kg) 20 box jumps *Reps fordeles efter behov. B. "TEAM" 2 og 2 sammen AMRAP Push ups 15 Reverse burpees 20 Goblet squats *Reps fordeles efter behov.

3 tirsdag den 5. juli 16 A. For time: 5 rounds of 21 wall balls (sort/blå) 18 T2B 15 KB swings (24/16) 12 H.R Push ups *Timecap: 21 min B Atomic sit ups Russian twist (24/16) *Timecap: 10 min "GIRLS" - Modified AMRAP 6: "Elizabeth- modified" Ring dips Russian onsdag den 6. juli 16 AMRAP 6: "Fran- modified" Thrusters (20/15) Pull ups X 2 (You have to complete everything above twice) B. TABATA: Hollow rock torsdag den 7. juli 16 A. 7 runder af: 1 minut 15 Boxjumps 2 minut AMRAP DU 3 minut 1 runde af 5 push ups, 10 sit ups, 15 air squats 4 minut 15/12 Cal roning 5 minut Rest

4 fredag den 8. juli 16 A. "KB HELL" 5 runder af: 10 KB swings (24/16) 15 Goblet squats (24/16) 20 seated twist (24/16) B. "2x Open workout 14.5" (Teams of 2) Thrusters (35/25kg) Burpees over the bar lørdag den 9. juli 16 "Morrison"- Team version Wall balls (sort/blå) Box jumps KB swings (24/16kg) *Timecap 30 min B. TABATA: Hanging knee tuck hold søndag den 10. juli 16 A. "Sherwood's Nothing fancy" 1 op til 10, og tilbage ned til 1. ( ) Burpees GTO (20/10kg plate) B. AMRAP DU 20 atomic sit ups 10 down ups mandag den 11. juli 16 (En der arbejder mens én udfører statisk hold) AMRAP Pushups (Planke) 30 Airsquats (90 graders squat) 30 Burpees (hollow hold) 30 Pullups (statisk hæng fra baren)

5 tirsdag den 12. juli 16 A. Hildy "Team version" Teams of 2 For time: 100- calorie row 100 thrusters, 45- lb. barbell 75 pull- ups 100 wall- ball shots, 20- lb. ball 800 m run *If you ve got a 20- lb. vest or body armor, wear it. onsdag den 13. juli 16 A. "TEAM" 3 og 3 sammen AMRAP 7 400m run with sandbag 30 burpee boxjumps 30 Double KB/DB Thrusters Max wall balls in the remaining time - Rest 1 min- X 4 rounds (31 min total) torsdag den 14. juli 16 A. On the minute for 20 min: Odd: 30 DU + 10 Goblet squats (28/20kg KB) Even: 12 Burpees B. AMRAP alt. DB 10 V- ups fredag den 15. juli 16 A. For time: GTO Slamballs Ab mat sit ups B. 30 sec on/30 sec off: 1) Hollow rocks 2) Arch rocks 3) Plank

6 lørdag den 16. juli 16 A. 7 runder af: 1 minut 40 sec max calorie row /20 sec rest 1 minut 40 sec sit ups /20 sec rest 1 minut 40 sec DU /20 sec rest 1 minut 40 sec max Wall balls /20 sec rest 1 minut 40 sec Planke /20 sec rest søndag den 17. juli 16 A. For time: Goblet T2B Target burpees Timecap: 16 min B. For time: Box jumps DB Push ups Timecap: 16 mim. A. "Teams of 2" AMRAP 14: 6 goblet squats (24/16) 5 KB swings (24/16) 4 burpees mandag den 18. juli 16 - Rest 3 min- AMRAP 14 6 pull ups 5 T2B 4 ring dips B. For time: 100 atomic sit ups *Every time you break up the set, perform 5 h.r push ups.

7 tirsdag den 19. juli 16 AMRAP Reverse burpees 30 box jumps overs 30 slam balls (30/20) B. AMRAP 3 5 down ups 6 KB swings 7 goblet squats 1 min rest x2 onsdag den 20. juli 16 A. "TEAM" 3 og 3 sammen AMRAP 30: 400 m løb (sammen) 100 Wall balls (Partner 1 in 90 degree static hold, Partner 2 rest) 400 m løb (sammen) 100 Slam balls (Partner 1 in hollow hold, Partner 2 rest) 400 m løb (sammen) 100 russian swings (Partner 1 in push up position, Partner 2 rest)

8 torsdag den 21. juli 16 A Wall balls OH lunges with med ball Burpees over the med ball *3 min rest after everyone is done and then same workout just reversed. B. AMRAP 5 Partner med ball sit ups A. "TEAM" 3 og 3 sammen AMRAP DU (Person 1 laver DU, imens person 2 og 3 ligger i hollow rock) fredag den 22. juli H.R push ups (Person 1 laver push ups, imens person 2 og 3 er i toppen af en push up postion) 100 T2B (Person 1 laver T2B, imens person 2 og 3 hænger i baren) 100 burpee boxjumps (Person 1 laver burpee boxjumps, imens person 2 og 3 laver lunges) lørdag den 23. juli 16 A. "Eva" 5 rounds for time 800 m run 30 KB 30 Pull ups

9 søndag den 24. juli 16 A. Intervals AMRAP OH lunges (20/15) 14 GTO (20/15) Rest 30 sec. B Sit ups Pull ups Jumping squats mandag den 25. juli 16 A. For time: 2 rounds each of: 10 wall balls 10 ring rows - Rest 1 min- x5 B. AMRAP 5 7 KB dødløft 7 KB swings 7 KB goblet squat *Every time you drop the KB, perform 5 burpees. tirsdag den 26. juli 16 AMRAP 20 9 Slam balls (30/20) 6 OH lunges (20/15) 3 plate burpees B of: Push ups Airsquats Atomic sit ups

10 onsdag den 27. juli 16 A. "Team Kelly with a twist" 2 og 2 sammen 5 rounds for time: 400 m løb (sammen) 40 boxjumps 40 wall balls 40 burpees AMRAP 8: 6 parallette pass through 6 airsquats torsdag den 28. juli 16 AMRAP 8 6 T2B 6 Targett burpees AMRAP 8 20 DU 20 mountain climbers fredag den 29. juli 16 A."TEAM Cindy with a twist" 2 og 2 sammen AMRAP 25 5 C2B 10 H.R push ups 15 Jumping squats B. "TABATA with a twist" 1 round on each of the following exercises: 40 sec on/20 sec off 1) Planke 2) Side planke 3) Side planke 4) Planke

11 lørdag den 30. juli 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 søndag den 31. juli 16 A. "Running clock" AMRAP 6 6 wall balls 8 OH lunges with the medball 10 sit ups with the AMRAP 6 6 T2B 8 push ups 10 airsquats (20/15) x2