Freitag, 08.01.21
5 rounds, 45 secs per station, for max reps of:
One Arm Alternating Kettlebell Swing, pick load
Rest 15 secs
Kettlebell Push Press (One Arm L)
Rest 15 secs
Kettlebell Push Press (One Arm R)
Rest 15 secs
Front Rack Lunge, pick load
Rest 15 secs
Alternating V-up
Rest 15 secs
Donnerstag, 07.01.21
A. 4 rounds for max reps of:
max rep Push-ups, 30 secs
max rep Dumbbell Floor Press, 1 min
Rest, 30 secs
max rep Seated Banded Rows, 30 secs
max rep Dumbbell Bent Over Rows, 1 min
Rest, 30 secs
max rep Banded Tricep Extensions, 30 secs
max rep Dumbbell Overhead Tricep Extensions, 1 min
Rest, 30 secs
max rep Banded Bicep Curls, 30 secs
max rep Alternating Dumbbell Hammer Curls, 1 min
Rest, 30 secs
B. Tabata 8 x 20:10 Isometric Lunge (Hold)
Mittwoch, 06.01.21
A. A single set of Double Unders for max reps.
B. As many reps as possible in 5 mins of: Burpee
C. As many reps as possible in 5 mins of: Goblet Squat, pick load
D. As many reps as possible in 5 mins of: One Arm Dumbbell Shoulder Press
E. As many reps as possible in 5 mins of: Kettlebell Swing, pick load
F. A single Plank Hold for max time.
Dienstag, 05.01.21
A. For time: 4 rounds of:
Air Squat Hold In Bottom Of Squat, 30 secs
Plank Hold ( Push - Up position ), 30 secs
Y W T I Isometric Hold, 30 secs
Y W T I Isometric Hold, 30 secs
Superman Hold, 30 secs
Hollow Body Hold, 30 secs
Rest, 1 min
B. As many reps as possible in 5 mins of: Bent Over Row, pick load
C. 4 rounds of:
max rep Jumping Air Squats, 1 min
Rest 1 min
Handstand Hold, 30 secs
Rest 30 secs
Montag, 04.01.21
A. One Leg Deadlift 10-10-10, using heaviest weight per set
One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
Alternating Pistol 10-10-10, using heaviest weight per set
B. 3 rounds for max reps of:
8/8 Rear Foot Elevated Split Squats
Handstand Hold, 45 secs
8 Feet Elevated Glute Bridges
max rep Push-ups
Rest 1 min
Sonntag, 03.01.21
A. 4 rounds, 1 min per station, for max reps of:
Standing Tricep Extension, pick load
Dumbbell Bicep Curl Isometric Hold
Band Pull Apart
B. As many reps as possible in 3 mins of: Kettlebell Swing, 24/16 kg
C. Wall Sit 1x 180 secs
D. 4 rounds, 30 secs per station, for max reps of:
Run
L-Sit Hold
Plank Hold
Overhead Squat Bottom Hold
