Donnerstag, 10.06.2021
A. Back Squat 5-5-5-5-5
B. As many reps as possible in 5 mins of: Bent Over Row, pick load
C. As many reps as possible in 5 mins of: One Arm Dumbbell Bench Press, pick load
D. For time:
50 Airdyne Bikes
30 Row Calories
20 Ski Erg Calories
100 Double Unders
Mittwoch, 09.06.2021
A. For time:
50 Crunches
50 Russian Twists
50 Bicycle Crunches
50 Flutter Kicks
B. 3 rounds for max reps of:
max rep Bicep Curls, pick load
max rep Tricep Extensions, pick load
C. 3 rounds for time of:
10 Pistols, lbs 10
Goblet Cossack Squats, lbs
D. Deck of Cards
Hearts: Kettlebell Swings, 53/35 lbs
Spades: Burpees
Clubs: AbMat Sit-ups
Diamonds: Goblet Squats, 53/35 lbs
Aces: Run, 200 m
Dienstag, 08.06.2021
A. Front Squat 3-3-3-3-3
B. Snatch Pull 3-3-3-3-3
C. For time:
100 Double Unders
25 Dumbbell Push Press, 50/35 lbs
25 Knees-to-elbows
75 Double Unders
20 Dumbbell Push Press, 50/35 lbs
20 Knees-to-elbows
50 Double Unders
15 Dumbbell Push Press, 50/35 lbs
15 Knees-to-elbows
Montag, 07.06.2021
A. Trap Bar Deadlift 10-10-10
B. Bench Press 10-5-20
C. Double Dumbbell Bent Over Row 15-15-15
D. 10 rounds for time of:
20/15 Airdyne Bikes
10 One Arm Alternating Kettlebell Swings, 24/16 kg
5 Burpee Pull-ups
Sonntag, 06.06.2021
A. Front Rack Lunge 10-10-10-10-10
B. Dumbbell Pull Over 15-15-15-15-15
C. Hand Over Hand Sled Pull 1-1-1-1-1
D. As many reps in 5 mins as you can of:
Row, 1000 m
Double Under
