Freitag, 12.08.2022
A. Back Rack Barbell Lunge 10-10-10-10-10
B. As many reps as possible in 5 mins of: One Arm Dumbbell Shoulder Press
C. Tabata 10 x 20:10 One Arm Dumbbell Row, pick load
D. 5 rounds, 1 min per station, for max reps of:
Toes-to-bar
Box Jump Over, 24 in
Row / Ski Erg / Bike Calorie
Rest 1 min
Donnerstag, 11.08.2022
A. Hand Over Hand Sled Pull 1-1-1-1-1
B. Holleyman
30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs
Mittwoch, 10.08.2022
A. Trap Bar Deadlift 10-10-10-10-10
Dumbbell Bench Press 15-15-15-15-15
B. For time: Deck of Cards
Dienstag, 09.08.2022
As many reps as possible in 25 mins of:
15/12 Assault Bike Calories
1 round of Cindy
3 Power Clean & Jerks, 135/95 lbs
15/12 Assault Bike Calories
1 round of Cindy
6 Power Clean & Jerks, 135/95 lbs
15/12 Assault Bike Calories
1 round of Cindy
9 Power Clean & Jerks, 135/95 lbs ...
Continue adding 3 Power Clean & Jerk reps each round until time expires.
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Montag, 08.08.2022
A. Back Squat (3 sec pause at bottom) 3-3-3
Dumbbell Pull Over 15-15-15
B. 6 rounds for quality of:
Pull-up Hold, 30 secs
Handstand Hold, 30 secs
L-Sit Hold, 30 secs
C. 1 rounds, 3 mins per station, of:
Calories, Air Bike
Rest 2 mins
Row Calories Rest 2 mins
Plank Hold
