Donnerstag, 12.11.2020
A. Kb Front Rack Rear Foot Elevated Split Squat 10-10-10-10-10
B. One Arm Dumbbell Push Press 12-12-12-12-12
C. T Y I Raises Complex 15-15-15, using heaviest weight per set
Supine Ring Row 10-10-10, using heaviest weight per set
D. 3 rounds for time of:
50 Double Unders
L-Sit, 20 secs
Mittwoch, 11.11.2020
A. 3 rounds for time of:
50 Jumping Jacks
30 Hollow Rocks
10 Inch Worms
B. Every 1 min for 8 mins, alternating between:
Plank Hold, 40 secs
Wall Sit, 40 secs
C. 3 rounds for quality of:
10 Dumbbell Hammer Curls
10 Dumbbell Lying Tricep Extensions
Dienstag, 10.11.2020
A. Every 1 min for 10 mins, alternating between:
10 Pistols
10 One Arm Dumbbell Snatch (Alternating)s, 55/45 lbs
B. 4 rounds for time of:
Hollow Hold, 30 secs
Arch Hold, 30 secs
Left Side Plank, 30 secs
Right Side Plank, 30 secs
Plank Hold, 30 secs
Rest, 30 secs
Montag, 09.11.2020
Complete as many rounds as possible in 20 mins of:
Run, 200 m
20 Kettlebell Swing (American)s, 24/16 kg
Run, 200 m
20 AbMat Sit-ups
Run, 200 m
20 Goblet Squats, 24/16 kg
Run, 200 m
20 Hand Release Push-Ups
Sonntag, 08.11.2020
A. Complete as many rounds as possible in 15 mins of:
20 Overhead Lunges, pick load
20 Russian Twists, pick load
20 Bent Over Row With Plates, pick load
B. Tabata Side Plank 8 x 20:10
