Freitag, 27.11.2020
A. 3 rounds for quality of:
10 Dumbbell Bench Press, pick load
25 Banded Pull Aparts
10 Dumbbell Stiff Legged Deadlifts, pick load
25 AbMat Sit-ups
Rest 2 mins
B. Complete as many rounds as possible in 16 mins of:
10 Pistols (Alternating Legs)s
15 Hand Release Push-Ups
20 One Arm Dumbbell Snatch (Alternating)s, 22.5/15 kg
Donnerstag, 26.11.2020
A. 4 rounds, 45 secs per station, for max reps of:
Strict Press From Lunge, pick load
Rest 15 secs
Strict Press From Lunge, pick load
Rest 15 secs
One Arm Bench Support Dumbbell Row, pick load
Rest 15 secs
One Arm Bench Support Dumbbell Row, pick load
Rest 15 secs
B. 4 rounds for quality of:
Bicycle Crunch, 30 secs
Plank Pull Through, 30 secs
Spiderman Plank, 30 secs
Rest 1 min
Mittwoch, 25.11.2020
A. 3 rounds for time of:
10 Bicep Curls, 20 kg
Wall Handstand Hold, 45 secs
Rest 1:30
B. Tabata 8 x 20:10
Kettlebell Swing, 53/35 lbs
Push-up
Kettlebell Goblet Squat, 53/35 lbs
AbMat Sit-up
Dienstag, 24.11.2020
A. Wall Sit 1x 180 secs
B. Plank Hold 1x 180 secs
C. As many reps as possible in 3 mins of: One Arm Db Push Press, pick load
D. As many reps as possible in 3 mins of: One Legged Deadlift, pick load
E. As many reps as possible in 3 mins of: One Arm Kb Or Db Snatch, pick load
