run 600 meters
40 kettlebell sumo-deadlift high-pull
40 sit-ups
run 600 meters
30 kettlebell sumo-deadlift high-pull
30 sit-ups
run 600 meters
20 kettlebell sumo-deadlift high-pull
20 sit-ups
run 600 meters

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Three rounds of:

15 deadlifts
15 kettlebell swings
15 push-ups
15 push-presses

Build teams of two. The members of the respective team alternate in doing one round at a time. After the first team member has completed the round, he rests while the second team member does the exercises. This alternates until the team has completed six rounds in total.

The faster team wins.

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run 600 meters
50 squats
30 sit-ups
20 push-ups
10 deadlifts
10 burpees
10 deadlifts
20 push-ups
30 sit-ups
50 squats
run 600 meters

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Rest day = Beach day

@ Arlesheimer Schwümbi

Five rounds for time of:

20 push jerk
40 double unders
20 sumo-deadlift high-pulls

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„Kelly“

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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„Diane“

21-15-9 reps of:
100 kg deadlift
handstand push-ups

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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

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Complete as many rounds in 10 minutes as you can of:

10 sumo-deadlift high-pulls
10 box jumps
10 push-ups

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