Sonntag, 12.01.2020
"Nasty Girls"
3 rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135/95 lbs
Samstag, 11.01.2020
A. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 mins between each round.
B. Complete as many rounds as possible in 15 mins of:
100 Double Unders
50 AbMat Sit-ups
25 Handstand Push-ups
25 Kettlebell Swings, 53/35 lbs
Freitag, 10.01.2020
A. One Legged Deadlift 20-20-20-20-20
B. Bench Press 3-3-3-3-3
C. Complete as many rounds as possible in 14 mins of:
8 Toes-to-bars
16 Kettlebell Goblet Lunges
32 Double Unders
Donnerstag, 09.01.2020
Every 1 min for 30 mins, alternating between:
15 Row Calories
15 Wall Balls
12 Kettlebell Reverse Lunges, 32/24 kg
Mittwoch, 08.01.2020
A. Hex Bar Deadlift 10-10-10-10-10
B. Complete as many rounds as possible in 10 mins of:
8 Strict Pull-ups
10 Push-ups
12 Alternating Pistols
Dienstag, 07.01.2020
A. Power Clean 1-1-1-1-1
B. L-Sit 1x 120 secs
C. 3 rounds for time of:
Run, 200 m
7 Dumbbell Push Press, 70 lbs
14 Ring Rows
Montag, 06.01.2020
A single set of Double Unders (Unbroken)s for max reps. 5 Min Zeit
As many reps as possible in 5 mins of: Pull-up
As many reps as possible in 5 mins of: Burpee To Plate
3 rounds, 5 mins per station, of:
Back Squat, 60/35 kg
Bench Press, 50/25 kg
Deadlift, 70/50 kg
1 rounds, 3 mins per station, of:
Echo Bike Calorie
Rest 2 mins
Ski Erg Calorie
Rest 2 mins
Row Calorie
Rest 2 mins
Sonntag, 05.01.2020
A. Front Squat 5-5-5-5-5
B. Tabata Push-up 8 x 20:10
C. Tabata Bent Over Barbell Row, pick load 8 x 20:10
D. 2 rounds for time of:
Plank Hold, 1 min
25 Crunches
Swimming, 1 min
15 Toes-to-bars
Samstag, 04.01.2020
A. Hang Squat Snatch 1-1-1-1-1-1
B. Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)s
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Freitag, 03.01.2020
A. Record your best Back Squat 20 rep max lift.
B. For time: 50 Strict Pull-ups
C. 5 rounds for time of:
25 Push Press, 75/55 lbs
50 Double Unders
Donnerstag, 02.01.2020
A. Record your best Clean & Jerk 1 rep max lift.
B. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Mittwoch, 01.01.2020
Row 5 km
