Dienstag, 04.09.2018
A. 5 rounds for time of:
5 Deadlifts, pick load
10 Wall Balls, 9/6 kg
15/10 Row Calories
20/20 Crunches
Plank Hold, 1 min
B. For time:
25/15 Ski Erg Calories
25 Jumping Air Squats
25 Ring Rows
25/15 Push-ups
Montag, 03.09.2018
A. Record your best 1 Power Clean + 3 Front Squat 1 Rep Max lift.
B. 5 rounds for time of:
5 Pull Up (5 Second Pause At Top)s
30 Double Unders (Unbroken)s
C. For time:
Run, 400 m
30 Row Calories
10 Double Kettlebell Shoulder To Overheads, 32/24 kg
Kb Oh Walking Lunge, 32/24 kg, 10 m
Sonntag, 02.09.2018
A. Bent Over Barbell Row 10-10-10
B. Complete as many rounds as possible in 10 mins of:
15 Toes-to-bars
Handstand Walk, 50 ft
Complete as many rounds as possible in 10 mins of:
10 Hanging Knee Raises
2 Wall Walks
C. Complete as many rounds as possible in 12 mins of:
10 Assault Bike Calories
15 Push-ups
20 Pistols (Alternating Legs)s
Samstag, 01.09.2018
A. Every 1 min for 12 mins, alternating between:
Handstand Hold, 30 secs
Pull Up (Hold At Top), 30 secs
Top Of The Rings Hold, 30 secs
Plank Hold, 30 secs
B. In teams of 2, complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20 lbs
15 Kettlebell Swings, 1.5 pood
Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth...Log total rounds completed and team member in notes.
