Donnerstag, 06.01.2022
"Lumberjack 20"
For time:
20 Deadlifts, 275/185 lbs
Run, 400 m
20 Kettlebell Swings, 2/1.5 pood
Run, 400 m
20 Overhead Squats, 115/85 lbs
Run, 400 m
20 Burpees
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30 lbs
Run, 400 m
Mittwoch, 05.01.2022
A. Back Squat 10-10-10 + 25/18 C2 Bike
B. Bent Over Barbell Row 10-10-10-10-10
Renegade Row 10-10-10-10-10
C. Tuck L Sit (Parrallets) 3x Max Hold
D. 5 rounds for time of:
12 Wall Balls, 20/14 lbs
12 Toes-to-bars
Dienstag, 04.01.2022
A. Dumbbell Bench Press 15-15-15
Tempo Goblet Squat 10-10-10 (6-1)
Strict Pull-ups 3x max rep
B. 5 rounds for max reps of:
Prowler Pull/Push, 15 m
max rep Unbroken Double Unders
Montag, 03.01.2022
A. Trap Bar Deadlift 10-10-10-10-10
Dumbbell Pull Over 15-15-15-15-15
B. Complete as many rounds as possible in 20 mins of:
Weightlifting Movement
Gymnastic Movement
Monostructural Cardio
