Sonntag, 07.11.2021
A. Record your best Power Clean 1 rep max lift.
B. 2 rounds for time of:
100 Single Unders 20
Overhead Squats, 45/35 lbs
100 Single Unders
12 Pull-ups
100 Single Unders
20 Dumbbell Snatches, 35/20 lbs
100 Single Unders
12 Pull-ups
Time cap: 14 mins
Total Possible Reps: 928
Samstag, 06.11.2021
Dumbbell Bench Press 4x25, using same weight per set
Weighted Back Extension 4x25, using same weight per set
Dumbbell Pull Over 4x25, using same weight per set
One Arm Dumbbell Row 4x25, using same weight per set
Dumbbell Goblet Squat 4x25, using same weight per set
Freitag, 05.11.2021
A. 3 rounds, 1 min per station, for max reps of:
Deadlift, pick load
Alternating Pistol
Burpee/Push-up/Jumping Jack/Sit-up/Handstand
Rest 1 min
B. Every 1 min for 30 mins, alternating between:
15 Row Calories
15 Wall Balls
12 Kettlebell Reverse Lunges, 32/24 kg
Donnerstag, 04.11.2021
A. Sumo Deadlift 5-5-5-5-5
Strict Handstand Push-ups 5x max rep
B. Every 1 min for 10 mins, alternate between:
3 Toes-to-bars + 2 Pull-ups + 1 Chest-to-bar Pull-up
Ring Support Hold, 30 secs
C. In 5 mins do:
25 Ski Erg Calories
then in the remaining time, AMRAP of: NaN AbMat Sit-ups
Mittwoch, 03.11.2021
A. As many reps as possible in 5 mins of: One Arm Dumbbell Bench Press, pick load
B. Tabata 10 x 20:10: One Arm Dumbbell Row, pick load
C. Complete as many rounds as possible in 12 mins of:
10 Power Cleans, 50/35 kg
10 Alternating Front Rack Reverse Lunges, 50/35 kg
50 Double Unders
Dienstag, 02.11.2021
A. Back Squat 10-10-10
Wall Walk 3-3-3
B. Lying Triceps Extension 10-10-10-10-10
Supine Ring Rows 5 x Max Rep
C. 5 rounds for time:
10 Echo Bike Calories
10 Burpees
