Sonntag, 10.04.2022
A. Clean & Jerk 3-3-3-3-3
B. Prowler Push 1-1-1-1, using heaviest weight per set
Sled Pull 1-1-1-1, using heaviest weight per set
C. 5 rounds for quality of:
30 Double Unders
2 Ring Muscle-ups
Plank Hold, 30 secs
Samstag, 09.04.2022
For time:
50/35 Ski Erg Calories
-- then --
5 rounds of:
10 Renegade Rows, 22.5/15 kg
10 Toes-to-bars
-- then --
50/35 Row Calories
-- then --
4 rounds of:
10 Kettlebell Goblet Lunges, 24/16 kg
10 Russian Kettlebell Swings, 24/16 kg
10 AbMat Sit-ups
-- then --
50/35 Concept 2 Bike Ergs
-- then --
3 rounds of:
10 Push-ups
10 Box Jumps
10 Wall Balls, 9/6 kg
Run, 100 m
-- then --
2 rounds of:
25/15 Air Bike Calories
10 Burpees
Freitag, 08.04.2022
Dumbbell Bench Press 4x25, using same weight per set
Weighted Back Extension 4x25, using same weight per set
Dumbbell Pull Over 4x25, using same weight per set
One Arm Dumbbell Row 4x25, using same weight per set
Dumbbell Goblet Squat 4x25, using same weight per set
Donnerstag, 07.04.2022
A. Dumbbell / Kettlebell Press (one arm - L) 10-8-6-4-2, using heaviest weight per set
Dumbbell / Kettlebell Press (one arm - R) 10-8-6-4-2, using heaviest weight per set
Rope Climb 5-4-3-2-1, using heaviest weight per set
B. 10 rounds for quality of:
3 Trap Bar Deadlifts, 75% 1RM
3 Box Jumps, 30/24 in
7/5 Bike Calories
Rest 2:30
Mittwoch, 06.04.2022
A. Power Snatch 3-3-3-3-3
B. For time: Deck of Cards
