Donnerstag, 07.11.2019
A. Not for time:
100 Banded Tricep Extensions
50 Band Pull Aparts
50 Banded Tricep Extensions
50 Band Pull Aparts
B. Complete as many rounds as possible in 15 mins of:
15 Hang Power Snatches, 95/65 lbs
60 Double Unders
15 Overhead Squats, 95/65 lbs
30/21 Row Calories
C. For quality:
Scales
L-Sits
Handstands
Planks
Stretching
Mittwoch, 06.11.2019
A. 15-12-9-6-3 reps, for time of:
Dumbbell Hang Clean & Jerk, 50/35 lbs
Weighted Pull-up, 50/35 lbs
B. Tabata 8 x 20:10
Ski Erg Calories
Bent Over Barbell Row
Plank Hold
Jumping Alternating Lunge
Dumbbell Hammer Curl
Dienstag, 05.11.2019
A. For time:
60 Double Unders
30 Dumbbell Snatches, 50/35 lbs
60 Double Unders
30/21 Row Calories
60 Double Unders
30 Toes-to-bars
60 Double Unders
30/21 Row Calories
60 Double Unders
30 Dumbbell Snatches, 50/35 lbs
B. Complete as many rounds as possible in 12 mins of:
Farmers Walk (Kettlebell), 32/24 kg, 100 m
15 Ski Erg (Calories)s
Montag, 04.11.2019
A. Dumbbell Bench Press 12-12-12-12-12
Back Squat 10-10-10-10-10
B. 3 rounds for time of:
Banded Side Step, 50/50 ft
Double Kettlebell Front Rack Carry, pick load, 100/100 m
20/20 AbMat Sit-ups
