Mittwoch, 13.10.2021
A. Amanda
9-7-5 reps, for time of:
Muscle-up
Squat Snatch, 135/95 lbs
B. Rope Climbs 5x1
Lying Tricep Extension 15-15-15-15-15
C. 10 rounds for time of:
15/10 Ski Erg Calories
15/15 Wall Balls, 20/14 lbs
Dienstag, 12.10.2021
A. Wall Walk To Hand Stand Holds 5x1
B. Deadlift 10-10-10-10-10
C. 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
Montag, 11.10.2021
A. Hang Power Snatch 3-3-3-3-3
B. Rear Foot Elevated Split Squat 10-10-10
Weighted Pull-up 5-5-5
C. 3 rounds, 1 min per station, of:
Kettlebell Goblet Squat
Ski Erg Calories
Plank Hold
Sonntag, 10.10.2021
A. Front Squat 3-3-3-3-3
B. Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Toes-to-bars
Samstag, 09.10.2021
A. Bench Press 10-10-10-10, using heaviest weight per set
Trapbar Deadlift 10-10-10-10, using heaviest weight per set
Strict Pull-up 5-5-5-5, using heaviest weight per set
B. For time:
40/30 Row Calories
20 Wall Balls
10 Alternating Single Arm Devil Press, 15/10 kg
C. For time:
40/30 Ski Erg Calories
20 Hang Power Snatches, 40/25 kg
10 Bar Facing Burpee Over Bars
Freitag, 08.10.2021
A. Back Squat 10-10-10
Dumbbell Pull Over 15-15-15 + 5-8 Plyo push-ups + 10-15 ring rows
Bent Over Barbell Row 10-10-10
B. For time:
100 Air Squats
100 Push-ups
100 Ring Rows
100 Box Jumps
100 Lunges
Donnerstag, 07.10.2021
A. Shoulder Press 5-5-5-5-5
Dumbbell Hammer Curl 10-10-10-10-10
B. For time:
100 Assault Bike Calories
200 Double Unders
Farmers Walk (Kettlebell), 64/48 kg, 300 m
Run, 400 m
Mittwoch, 06.10.2021
A. Dumbbell Bench Press 10-10-10-10-10
Weighted Pull-up 5-5-5-5-5
1 Power Clean + 3 Front Squat 1-1-1-1-1
B. For time:
100 Double Unders
25 Toes-to-bars
25 Deadlifts, 225/155 lbs
50 Box Jump Overs, 24/20 in
