Sonntag, 13.09.2020
Tabata "Barbell": 8x20:10
Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs
Samstag, 12.09.2020
"Weston"
5 rounds for time of:
Row, 1000 m
Dumbbell Farmers Walk, 45/35 lbs, 200 m
R Arm Dumbbell Waiter Walk, 45/35 lbs, 50 m
L Arm Dumbbell Waiter Walk, 45/35 lbs, 50 m
Freitag, 11.09.2020
For Time: Deck of Cards
Donnerstag, 10.09.2020
A. Front Squat Pause 3-3-3
B. Bench Press 5-5-5
C. Bent Over Barbell Row 10-10-10
D. Dumbbell Tricep Extension (Laying) 10-10-10
E. 1 rounds, 3 mins per station, of:
Calories, Air Bike
Rest 2 mins
Row Calories
Rest 2 mins
Plank Hold
Mittwoch, 09.09.2020
A. Deadlift 5-5-5-5-5
+ 5 Squat Boxjumps + 20 s L-Sit
B. Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Dienstag, 08.09.2020
For time:
100 Double Unders
50 One Arm Thrusters, 15/10 kg
50 Jumping Jacks
-- then --
3 rounds of:
10 Push-ups
10 AbMat Sit-ups
10 Air Squats
-- then --
50 One Arm Dumbbell Snatch To Lunges, 15/10 kg
25 Row Calories
25 Airdyne Bikes
-- then --
3 rounds of:
10 Kettlebell Swings, 24/16 kg
10 Wall Balls, 9/6 kg
10 Burpees
-- then --
50 Weighted Hanging Knee Raises, 15/10 kg
Ski Erg Calories, 250 m
Run, 250 m
Montag, 07.09.2020
A. Record your best Power Clean 1 rep max lift.
B. Sally: Back Squat 135/95 lbs
C. Dumbbell Bench Press 12-12-12-12-12
D. For quality:
Scales
L-Sits
Handstands
Planks
Stretching
Sonntag, 06.09.2020
A. Weighted Strict Pull-up 3-3-3-3-3
B. Dumbbell Shoulder Press 10-10-10-10-10
C. Front Rack Lunge 10-10-10-10-10
D. Ski Erg 2000 m
Samstag, 05.09.2020
A. Dumbbell Bent Over Row 10-10-10-10-10
B. Dumbbell Pull Over 15-15-15-15-15
C. Weighted Back Extension 20-20-20
D. Tempo Goblet Squat 10-10-10
5-3-1 = 90 sec / set
E. As many reps as possible in 10 mins of: Assault Bike Calorie
