Montag, 04.07.2022
A. Log your best Power Clean 1 rep max lift.
B. Bench Press With Banded Kettllebell 10-10-10-10
C. Complete as many rounds as possible in 20 mins of:
5 Toes To Bars
10 Push-ups
15 Goblet Squats, 53/35 lbs
20 AbMat Sit-ups
25 Double Unders
Sonntag, 03.07.2022
A. Front Squat 3-3-3-3-3
One Legged Deadlift 20-20-20-20-20
B. "Jenkins"
Teams of 2, complete as many rounds as possible in 40 mins of:
50 Burpees
Run, 400 m
50 Kettlebell Swings, 24/16 kg
Run, 400 m
50 Pull-ups
Run, 400 m
50 Push-ups
Run, 400 m
Run together and divide the reps as needed with one partner working and one resting.
Samstag, 02.07.2022
A. 4 rounds, 30 secs per station, of:
One Arm Dumbbell Press In Lunge, pick load
Rest 15 secs
One Arm Dumbbell Press In Lunge, pick load
Rest 15 secs
One Arm Dumbbell Row, pick load
Rest 15 secs One Arm Dumbbell Row, pick load
Rest 15 secs
Side Plank
Rest 15 secs
Side Plank
B. Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
