Donnerstag, 16.09.2021
A. Trap Bar Deadlift 10-10-10-10-10
B. "Nate"
Complete as many rounds as possible in 20 mins of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 2/1.5 pood
Mittwoch, 15.09.2021
A. Power Snatch 2-2-2-2-2
B. Tabata 4x 20:40 Pull Up (Hold)
C. For time:
Row, 2000 m
200 Double
Unders Walking Lunge, 200 m
Dienstag, 14.09.2021
A. Front Squat 5-5-5
B. 4 rounds for time of:
10 Bent Over Barbell Rows
10 Push-ups
C. For time:
Ski Erg, 500 m
Row, 500 m
Assault Bike, 1000 m
Montag, 13.09.2021
A. Record your best Power Clean 1 rep max lift.
Record your best Clean & Jerk 1 rep max lift.
B. "White"
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 45/25 lbs
Run, 400 m
Sonntag, 12.09.2021
A. Power Snatch 3-3-3-3-3
Strict Pull-ups 5x max rep
Dumbbell Pull Over 15-15-15-15-15
B. Deck of Cards
KB Swings, MB Goblet Squat, T2b, Ski Erg
Samstag, 11.09.2021
A. Record your best Hang Power Clean 3 rep max lift.
B. Tabata 8x20:10
Back Squat, 95/65 lbs
Rest 1 min
L Sit
Rest 1 min
Ring Row
Rest 1 min
Handstand Hold
Rest 1 min
Row Calories
Freitag, 10.09.2021
A. Deadlift 5-5-5-5-5
B. 5 rounds, 45 secs per station, for max reps of:
Push-up
Rest 15 secs
Bicep Curl, pick load
Rest 15 secs
Dumbbell Tricep Extension (Laying), pick load
Rest 15 secs
Band Pull Apart
Rest 15 secs
Donnerstag, 09.09.2021
A. Bench Press 10-10-10-10-10, using heaviest weight per set
Weighted Strict Pull-up 5-4-3-2-1, using heaviest weight per set
Overhead Squat Bottom Hold 5x1, using same weight per set
Farmer Carry 5x100, using same weight per set
B. Complete as many rounds as possible in 15 mins of:
30 Russian Kettlebell Swings, 32/24 kg
60 Air Squats
30 Row Calories
60 AbMat Sit-ups
30 Assault Bike Calories
Mittwoch, 08.09.2021
A. Complete as many rounds as possible in 12 mins of:
12 Pistols (Alternating Legs)s
9 Handstand Push-ups
6 Bar Muscle-ups
B. Complete as many rounds as possible in 12 mins of:
10 Power Cleans, 50/35 kg
10 Alternating Front Rack Reverse Lunges, 50/35 kg
50 Double Unders
Dienstag, 07.09.2021
A. Trap Bar Deadlift 20-20-20
+ 10 - 20 push-up
B. 3 rounds, 1:30 per station, for max reps of:
Row Calorie
Rest 30 secs
Ski Erg Calorie
Rest 30 secs
Ring Row
Rest 30 secs
Dumbbell Shoulder Press, pick load
Rest 30 secs
Back Extension
Rest 30 secs
Plank Hold
Rest 30 secs
Montag, 06.09.2021
A. Dumbbell Pull Over 15-15-15
B. Complete as many rounds as possible in 12 mins of:
10 Deadlifts, 100/70 kg
10 Kettlebell Goblet Squats, 32/24 kg
10 Toes-to-bars
C. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 mins between each round.
