Montag, 07.11.2016
A. Back Squat 10-5-20, using heaviest weight per set
Dumbbell Bench Press 10-10-10, using heaviest weight per set
Rear Delts Dumbbell Side Raise 15-15-15, using heaviest weight per set
B. 3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Sonntag, 06.11.2016
A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
Bent Over Barbell Row 15-15-15-15-15, using heaviest weight per set
B. Complete 5 rounds in 15 mins of:
10 Double Kettlebell Front Rack Lunges, pick load
max rep Ring Dips
C. 4 rounds, 20 secs per station, of:
Burpee
Rest 10 secs
Knees To Elbow
Rest 10 secs
Samstag, 05.11.2016
A. 5 rounds for time of:
12 Deadlifts, 70/40 kg
6 Front Squats, 70/40 kg
3 Push Jerks, 70/40 kg
12 Toes Through Rings
B. For time: 500 Double Unders, Partner: Dead Hang
Freitag, 04.11.2016
A. Record your best Power Clean 1 Rep Max lift.
B. 1-2-3-4-5-6-7-8-9-10 reps, for time of:
Push-up
Pull-up
Goblet Squat, 24/16 kg
C. 6 rounds, 30 secs per station, of:
Row Calories
Rest 30 secs
Wall Ball, 9/6 kg
Rest 30 secs
Donnerstag, 03.11.2016
A. Double Kettlebell Front Rack Step Up 10-10-10-10-10, using heaviest weight per set
Renegade Row 10-10-10-10-10, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Sumo Deadlift High-pull, 40/25 kg
Ski Erg
Ring Row
Rest 1 min
C. 10 rounds for time of: Run, 100 m, Partner: plank
