Samstag, 02.01.2021
A. For quality: Odd Object Squat Sally, pick load
B. Complete as many rounds as possible in 12 mins of:
5 Push-ups
10 Bent Over Rows, 20 kg
10 Push-ups
20 Bent Over Rows, 20 kg
15 Push-ups
30 Bent Over Rows, 20 kg
20 Push-ups
40 Bent Over Rows, 20 kg
25 Push-ups
50 Bent Over Rows, 20 kg
30 Push-ups
60 Bent Over Rows, 20 kg
35 Push-ups
70 Bent Over Rows, 20 kg
40 Push-ups
80 Bent Over Rows, 20 kg
45 Push-ups
90 Bent Over Rows, 20 kg
50 Push-ups
100 Bent Over Rows, 20 kg
Freitag, 01.01.2021
A. As many reps as possible in 15 mins of:
1 R Arm Kettlebell Snatch, 24/16 kg
1 One Arm Overhead Kettlebell Lunge (Right), 24/16 kg
1 Kettlebell Push Press (One Arm R), 24/16 kg
1 L Arm Kettlebell Snatch, 24/16 kg
1 One Arm Overhead Kettlebell Lunge (Left), 24/16 kg
1 Kettlebell Push Press (One Arm L), 24/16 kg
2 R Arm Kettlebell Snatches, 24/16 kg
2 One Arm Overhead Kettlebell Lunge (Right)s, 24/16 kg
2 Kettlebell Push Press (One Arm R)s, 24/16 kg
2 L Arm Kettlebell Snatches, 24/16 kg
2 One Arm Overhead Kettlebell Lunge (Left)s, 24/16 kg
2 Kettlebell Push Press (One Arm L)s, 24/16 kg
3 R Arm Kettlebell Snatches, 24/16 kg
3 One Arm Overhead Kettlebell Lunge (Right)s, 24/16 kg
3 Kettlebell Push Press (One Arm R)s, 24/16 kg
3 L Arm Kettlebell Snatches, 24/16 kg
3 One Arm Overhead Kettlebell Lunge (Left)s, 24/16 kg
3 Kettlebell Push Press (One Arm L)s, 24/16 kg
...
Continue adding 1 rep each round to each movement until time expires.
B. Every 1 min for 12 mins, alternating between:
L-Sit Hold, 30 secs
Superman, 30 secs
Bicycle Crunch, 30 secs
Donnerstag, 31.12.2020
"Deck of Cards": 52 Cards for time
Hearts: Kettlebell Swings, 53/35 lbs
Spades: Burpees
Clubs: AbMat Sit-ups
Diamonds: Goblet Squats, 53/35 lbs
Aces: Run, 200 m
Mittwoch, 30.12.2020
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. Wall Sit 1x 180 secs
Dienstag, 29.12.2020
A. Tabata 10 x 20:10
Isometric Lunge (Hold)
Side Plank
Cossack Squat Hold
Alternating Bear Plank Hold
B. 3 rounds for time of:
25 Jumping Jacks
10 Push-ups
10 Lunges
15 AbMat Sit-ups
Montag, 28.12.2020
A. Band Pull Aparts 3x30
B. Hip Thrust 20-20-20
C. Complete as many rounds as possible in 15 mins of:
10 L Arm Dumbbell Push Press, 55/35 lbs
10 R Arm Dumbbell Push Press, 55/35 lbs
15 Dumbbell Goblet Squats, 55/35 lbs
20 V-ups
