Odświeżam :D
"5 DEADLY VENOMS"
Photobucket
5 Rounds for time: #135/#95
- 5 Dead lifts - 5 Power Cleans - 5 Squat Cleans - 5 Hang Power Cleans - 5 Push jerk
"MASTER KILLER"
Photobucket
3 Rounds for time: #55/#35
- 400m Run - 21 kettle bell Swings - 15 Pull ups - 9 Thrusters
"BIG TROUBLE IN LITTLE CHINA"
Photobucket
3 Rounds for time:
- 400m Row - 21 SDLHP - 15 Clapping Push ups - 9 Pull ups
"7 SAMURAI"
Photobucket
7 minutes of: 7 Jump Squats / 7 Burpee's / 7 Push ups
Then Dead lift: 1-1-1-1-1-1-1
"GAME OF DEATH"
Photobucket
5 Rounds for time:
- 400m Run - 20 Hip Extensions - 15 Box Jumps - 10 Burpees
"REVENGE OF THE NINJA"
Photobucket
3-3 Minute Rounds / 30 Second Rest:
- 10 Wall ball / 10 Push ups
- 5 Box Jumps / 5 Knees to Elbows
- 20 Box Lunges / 5 Burpees
Then: 3 Min Rest and 3 Rounds Totals
- Row for calories
- GHD Sit ups
- Power Cleans
"CROUCHING TIGER HIDDEN DRAGON"
Photobucket
- 2 Min Jump Rope / 3 Min Total Ring Dips
- 2 Min Jump Rope / 3 Min Total Pull Ups
- 2 Min Jump Rope / 3 Min Total
Push Press (#95/#65)
"BIG BOSS"
Photobucket
5 Rounds Max Body Weight / 2 Min Rest:
- Bench Press - Dead Lift - Pull Ups
"47 RONIN"
Photobucket
Run 1 mile
- 21-15-9 Kettlebell Swings (#75/#45) / Ring Dips / Push Ups
Run 1 mile
- 21-15-9 Wall Balls / Ring Dips / Push Ups
"ENTER THE 36 CHAMBERS"
Photobucket
3 Rounds / 3 Min Rest
- 30 Dead Lift #225/#135 - 60 Burpees
- 30 Squats #185/#135 - 60 Clapping Push ups
- 30 Power Cleans #135/#95 - 60 Mini Push ups
"DRUNKEN MASTER"
Photobucket
3 Sets of 1 minute Rounds / 30 Sec Rest
- Burpees
- SDLHP
- Pull ups
- Box Jumps
OR
- Deadlifts
- Power Cleans
- Thrusters
- Push Jerk
źródło: http://unlimitedkickboxing.typepad.com/