Dienstag, 11.02.2020
For time:
70 Row Calories
Rest 3 mins
-- then --
3 rounds of:
10 Handstand Push-ups
20 Kettlebell Swings, 32/24 kg
Rest 3 mins
-- then --
5 rounds of:
10 Box Jumps, 75/60 cm
20 AbMat Sit-ups
Rest 3 mins
Montag, 10.02.2020
A. 2 Weighted Pull Up + 4 Strict Pull Up + 6 Supinated Pull Ups 3x1
B. Dumbbell Pull Over 15-15-15
C. In 10 mins do:
Ski Erg, 1000/825 m
then in the remaining time, AMRAP of:
20 Reverse Alternating Lunges
10 Deadball Ground To Overheads, 20/13.5 kg
Sonntag, 09.02.2020
A. Skill Work
B. 2019 Granite Games Open - Workout 4
As many reps as possible in 12 mins of:
40 Double Unders
2 Double Kettlebell Deadlifts, 53/35 lbs
2 Double Kettlebell Front Squats, 53/35 lbs
2 Double Kettlebell Hang-to-Overheads, 53/35 lbs
*Kettlebell movements increase by 2 reps each round.
Samstag, 08.02.2020
A. Complete as many rounds as possible in 20 mins of:
10 Dumbbell Split Snatches, 20/15 kg
15 Push-ups
20 Toes-to-bars
B. Each for time: Row: 4x 250 m
Freitag, 07.02.2020
A. Power Clean 3-3-3
B. For time:
30 Pull-ups
30 Assault Bike Calories
20 Pull-ups
20 Assault Bike Calories
10 Pull-ups
10 Assault Bike Calories
-- then --
30 Shoulder-to-Overheads, 135/95 lbs
30 Jumping Alternating Lunges
20 Shoulder-to-Overheads, 135/95 lbs
20 Jumping Alternating Lunges
10 Shoulder-to-Overheads, 135/95 lbs
10 Jumping Alternating Lunges
Donnerstag, 06.02.2020
A. Baseline
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
B. A single Handstand Walk for max distance.
C. Front Squat Pause 3-3-3-3-3
Mittwoch, 05.02.2020
A. Active Burgener Style Warm-Up
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
B. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 mins between each round.
Dienstag, 04.02.2020
3 rounds for max reps of:
20 Bench Press, 60/30 kg
max rep Row Calories, 2 mins
20 Deadlifts, 100/60 kg
max rep Ski Erg Calories, 2 mins
10 Rope Climbs
max rep Assault Bike Calories, 2 mins
