Montag, 13.07.2020
A. One Arm Dumbbell Row 12-12-12-12
B. Complete as many rounds as possible in 20 mins of:
10 Dumbbell Split Snatches, 20/15 kg
15 Push-ups
20 Toes-to-bars
Sonntag, 12.07.2020
A. Rear Foot Elevated Split Squat 10-10-10-10
B. Tabata 8 x 20:10
Ski Erg Calorie
Rest 1 min
Pull-up
Rest 1 min
Box Jump, 20 in
Rest 1 min
Russian Kettlebell Swing, 24/16 kg
Rest 1 min
Sit-up
Samstag, 11.07.2020
A. Power Snatch 3-3-3-3, using heaviest weight per set
Bench Press 10-10-10-10, using heaviest weight per set
B. For time:
Row, 2000 m
200 Double Unders
Walking Lunge, 200 m
Freitag, 10.07.2020
A. Trap Bar Deadlift 10-10-10-10-10
B. Every 1 min for 10 mins, alternating between:
10 Dumbbell Renegade Rows, 20/15 kg
L Sit Hold (Parallette/Rings), 30 secs
C. Ski Erg: 10 x 30 secs / 30 secs
Donnerstag, 09.07.2020
A. Dumbbell Shoulder Press 10-10-10-10
B. Bent Over Barbell Row 10-10-10-10
C. Every 1 min for 25 mins, alternating between:
Weighted Wall Sit, 1 min
15 Kettlebell Swings, pick load
Wall Sit, 1 min
15 Dumbbell Sumo Squat To Curls
Knee-to-elbow
Plank, 1 min
Mittwoch, 08.07.2020
A. Record your best Power Clean 1 rep max lift.
B. Front Squat 5-5-5-5-5
C. For time:
Handstand Hold, 2 mins
Row, 500 m
Plank Hold, 2 mins
Row, 500 m
Ring Support Hold, 2 mins
Row, 500 m
Dienstag, 07.07.2020
A. Dumbbell Bench Press 10-10-10-10-10
B. 3 rounds for time of:
10 Pistols (Alternating Legs)s
20 Kettlebell Swings, 53/35 lbs
C. 5 rounds, each round for time, of:
Ski Erg, 250 m
20 Pull-ups
Rest 2 mins between each round.
Montag, 06.07.2020
A. Bent Arm Dumbbell Pullover 12-12-12-12-12
B. Weighted Box Step-up 10-10-10-10-10
C. Sled Pull (Hand Over Hand) 1-1-1-1-1
D. For time:
50/40 Calories, Air Bikes
Rest 1 min
40 Toes-to-bars
Rest 1 min
40/32 Row Calories
Rest 1 min
50 AbMat Sit-ups
