Sonntag, 07.08.2022
A. For quality: Low Ring Muscle-up Progression
B. Renegade Row 10-10-10-10-10
C. Every 2 mins for 24 mins do:
Dumbbell Farmers Carry
Prowler Push
Bench Press
Double Dumbbell Front Rack Carry
D. For time:
50 Row Calories
50 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs
Samstag, 06.08.2022
A. Front Squat 5-5-5-5-5
B. 3 rounds, 1 min per station, for max reps of:
Row Calorie
Strict Pull-up
Ski Erg Calorie
Push-up
Box Jump Over
Rest 1 min
Freitag, 05.08.2022
A. Trap Bar Deadlift 5-5-5-5-5
Dumbbell Arnold Press 10-10-10-10-10
B. Tabata 10 x 20:10
Lunge Hold
One Arm Dumbbell Row, pick load
C. Complete as many rounds as possible in 12 mins of:
40 Double Unders
20 Push-ups
10 Toes-to-bars
Donnerstag, 04.08.2022
A. Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set
Bench Press 10-5-3-10-20, using heaviest weight per set
B. Complete as many rounds as possible in 20 mins of:
Row, 500 m
40 Kettlebell Plank Pull Throughs
30 Russian Kettlebell Swings
Run, 200 m
10 Burpees
Mittwoch, 03.08.2022
A. Log your best Clean & Jerk 1 rep max lift.
B. Rope Climb (Legless)s 5x1
C. 21-15-9 reps, for time of:
Ski Erg Calorie
Push-up
Concept 2 Bike Erg
AbMat Sit-up
Assault Bike Calorie
Air Squat
Row Calorie
Dienstag, 02.08.2022
A. Back Squat 5-5-5-5-5
B. 10 rounds for quality of:
3 Low Hang Power Cleans
Ski Erg/Row/Assault Bike, 1 min
C. 5 rounds, 30 secs per station, for max reps of:
Strict Ring Pull-up
Rest 45 secs
Handstand Shoulder Touch
Rest 45 secs
Dumbbell Pull Over, pick load
Rest 45 secs
Montag, 01.08.2022
A. Overhead Lunge 30-20-10, using heaviest weight per set
Bent Over Barbell Row 30-20-10, using heaviest weight per set
B. Snatch Pull 3-3-3-3-3
C. 3 rounds, 1 min per station, of:
Row Calories
Rest 1 min
Double Under
Rest 1 min
Bike Calories
Rest 1 min
Air Squat
Rest 1 min
