Samstag, 12.12.2020
For time:
1 Candlestick To Stand
2 Pistol Squats
3 Burpees
4 Handstand Shoulder Touches
5 Push-ups
6 Alternating Cossack Squats
7 Goblet Squats
8 Kettlebell Swings
9 AbMat Sit-ups
10 Jumping Lunges
11 Dumbbell Sumo Squat To Curls
12 One Arm Kb Or Db Snatches
Freitag, 11.12.2020
A. Bottom Push-up Hold 3x 30 secs
B. 5 rounds for quality of:
10 Y-T-Ws Side Plank, 30 secs
Side Plank, 30 secs
Plank Hold
C. Complete as many rounds as possible in 20 mins of:
4 Dumbbell Thrusters, 20/15 lbs
6 AbMat Sit-ups
24 Single Unders
Donnerstag, 10.12.2020
A. As many reps as possible in 5 mins of: Goblet Squat, pick load
B. 5 rounds, 45 secs per station, for max reps of:
Bicep Curl, pick load
Rest 15 secs
Standing Tricep Extension, pick load
Rest 15 secs
Banded Leg Curl
Rest 15 secs
Weight Plate Flat Bench Crunch, pick load
Rest 15 secs
Arch Swimmer
Rest 15 secs
Mittwoch, 09.12.2020
A. As many reps as possible in 5 mins of: One Arm Dumbbell Shoulder Press
B. Wall Sit 1x 300 secs
C. As many reps as possible in 5 mins of: Bent Over Row, pick load
D. For time:
50 Crunches
50 Russian Twists
50 Bicycle Crunches
50 Flutter Kicks
E. 5 rounds, 20 secs per station, for max reps of:
Push-up
Rest 10 secs
Jumping Alternating Lunge
Rest 10 secs
F. As many reps as possible in 5 mins of: One Arm Kettlebell Swing, pick load
nur 1x Hand wechseln
G. Band Pull Aparts 1x100
Dienstag, 08.12.2020
A. 3 rounds, 1 min per station, for max reps of:
Deadlift, pick load
Alternating Pistol
Burpee/Push-up/Jumping Jack/Sit-up/Handstand
Rest 1 min
B. 4 rounds for quality of:
Walking Hip Bridge, 1 min
Knee-to-elbow Plank, 1 min
Weighted Arch Hold, 1 min
Overhead Squat Isometric Hold, 1 min
Montag, 07.12.2020
3 rounds for time of:
Run, 100 m
50 Push-ups
Run, 100 m
50 Sit-up (abmat)s
Run, 100 m
50 Squats
Run, 100 m
50 Back Extensions
