Sonntag, 16.08.2020
A. A single max effort Box Jump for total height.
B. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 mins between each round.
C. L Sit Hold 3x Max Hold
Samstag, 15.08.2020
A. Trap Bar Deadlift 10-10-10
B. Every 1 min for 20 mins, alternating between:
5 Pause Overhead Squats, 115/80 lbs
15/12 Row Calories
5 Toes-to-bars + 10 Alternating Dumbbell Snatches, 50/35 lbs
Handstand Walk Practice 12/9
Ski Erg Calories
Freitag, 14.08.2020
A. Kettlebell Bench Press 10-10-10
B. Rear Foot Elevated Split Squat 10-10-10
C. Complete as many rounds as possible in 15 mins of:
19 Wall Balls, 20/14 lbs, 10/9 ft
19 Row Calories
Donnerstag, 13.08.2020
A. Front Squat 3-3-3
B. Dumbbell Pull Over 15-15-15
C. Tabata 8 x 40:20
Superman Hold
Left Side Plank
Hollow Hold
Right Side Plank
Plank Hold
Back Extension
Super Plank
Bicycle Crunch
Mittwoch, 12.08.2020
A. Record your best Power Clean 1 rep max lift.
B. Complete as many rounds as possible in 12 mins of:
Handstand Walk, 10 m
12 Pistols
C. For time: 50 Ski Erg (Calories)s
Dienstag, 11.08.2020
A. Dumbbell Bench Press 15-15-15-15
B. Bent Over Barbell Row 10-10-10-10
C. 5 rounds for max reps of:
10 Back Squats, pick load
max rep Concept 2 Bike Ergs, 1 min
D. 3 rounds for quality of:
10 Strict Toes-to-bars
Weighted Plank Hold, pick load, 1 min
Montag, 10.08.2020
A. Strict Pull-ups 3x max rep
B. Lying Tricep Extension 10-10-10
C. For time:
Row, 2000 m
200 Double Unders
Walking Lunge, 200 m
Sonntag, 09.08.2020
For time:
3 rounds of:
5 Bar Muscle-ups
5 Snatches, 155/105 lbs
-- then --
3 rounds of:
15 Deadlifts, 155/105 lbs
30 Air Squats
-- then --
3 rounds of:
5 Bar Muscle-ups
5 Cleans, 155/105 lbs
Samstag, 08.08.2020
A. Prowler Pull/Push 1-1-1-1-1
B. Tabata 8 x 30:15
Dumbbell Front Squat, 50/35 lbs
One Arm Dumbbell Snatch (Alternating), 50/35 lbs
Dumbbell Push Jerk, 50/35 lbs
Pistol (Weighted), 50/35 lbs
Freitag, 07.08.2020
A. Back Squat 5-5-5
B. Dumbbell Pull Over 15-15-15
C. Renegade Row 10-10-10
D. Every 1 min for 12 mins, alternating between:
Ski Erg
Low Plank, 30 secs
Concept 2 Bike Erg
Superman Hold, 45 secs
Donnerstag, 06.08.2020
A. Bench Press 5-5-5-5-5
B. For time:
20/15 Row Calories
20 Deadlifts, 100/70 kg
20/15 Chest-to-bar Pull-ups
Rest 2 mins
Ski Erg, 1000 m
Mittwoch, 05.08.2020
A. Warm up:
For time:
Row, 500 m, 2 mins
10 Push-ups
10 Sit-up (standard)s
10 Air Squats
5 Pull-up (kipping)s
Wall Handstand Hold, 30 secs
3 Handstand Push-ups
5 Ring Dips
B. 5 rounds for time of:
10 Squat Cleans, 95/65 lbs
L Sit Hold, 30 secs
10 Squat Cleans, 95/65 lbs
Hang From Pull Up Bar, 1 min
