Freitag, 14.01.2022
Complete as many rounds as possible in 20 mins:
25/18 Row Calories
50 Double Unders
3 Rounds of "The Chief"
*1 round of "The Chief": 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats
Donnerstag, 13.01.2022
A. Deadlift 5-5-5
B. Complete as many rounds as possible in 20 mins of:
15/12 Bike Calories
15 Dumbbell Bench Press, 22.5/15 kg
3 Wall Walks
Mittwoch, 12.01.2022
A. Record your best Hang Power Snatch 1 rep max lift.
B. Dumbbell Pull Over 15-15-15
Weighted Box Step-up 20-20-20
C. 10 rounds for time of:
40 Double Unders
15 Hand Release Push-ups
1 Rope Climb, 15 ft
Dienstag, 11.01.2022
A. Complete as many rounds as possible in 20 mins of:
Handstand Hold, 30 secs
Squat Hold, 30 secs
L Sit Hold, 30 secs
Chin Over Bar Hold, 30 secs
B. 5 rounds for time of:
Run, 400 m
20 Burpees
15 Double Dumbbell Bent Over Rows, 50/35 lbs
Montag, 10.01.2022
A. Back Squat 10-10-10-10-10
Weighted Pull-up 3-3-3-3-3
Lying Tricep Extension 10-10-10-10-10
B. As many reps in 5 mins as you can of:
Row, 1000 m
Double Under
Sonntag, 09.01.2022
A. Hang Power Clean 3-3-3-3-3
B. 6 rounds for time of:
20/17 Ski Erg Calories
10 Toes-to-bars
5 Hang Power Snatches, 135/95 lbs
Samstag, 08.01.2022
A. 3 rounds for time of:
50 Double Unders
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Walking Lunge, 50 m
B. Tabata 8 x 20:10
Wall Ball, 20/14 lbs, 10/9 ft
Sumo Deadlift High-pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row Calorie
Freitag, 07.01.2022
A. Hang Power Snatch 3-3-3-3-3
Front Squat 3-3-3-3-3
B. 5 rounds for time of:
Row, 500 m
15 Bench Press, 135/95 lbs
