Donnerstag, 25.11.2021
A. Prowler Push x4, using same weight per set
Farmers Walk (Kettlebell) x4, using same weight per set
B. Overhead Squat 3-3-1-1-1, using heaviest weight per set
Weighted Pull-up 5-5-3-3-3, using heaviest weight per set
C. For time:
Ski Erg, 500 m
Row, 500 m
Assault Bike, 1000 m
Mittwoch, 24.11.2021
A. Front Rack Lunge 10-10-10-10-10
B. 30 rounds for time of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 225/155 lbs
Dienstag, 23.11.2021
A. Trap Bar Deadlift 10-10-10-10-10
B. 5 intervals, each interval for time, of:
5 Bar Muscle-ups
10 V-ups
15/12 Bike Calories
Rest 3 mins between each interval.
Montag, 22.11.2021
A. Bench Press With Banded Kettllebell 10-10-10-10
Dumbbell Bent Over Row 10-10-10-10-10
B. Complete as many rounds as possible in 12 mins of:
3 Toes-to-bars
3 Pull-ups
6 Box Jump Overs
12 Air Squats
Sonntag, 21.11.2021
A. Snatch High Pull 5-5-5-5-5
B. Complete as many rounds as possible in 12 mins of:
12 Alternating Pistols
6 Push-ups
2 Rope Climbs
Samstag, 20.11.2021
A. Back Squat 3-3-3-3-3
B. 2 rounds for time of:
50 Double Unders
25 Hang Power Cleans, 95/65 lbs
50 Double Unders
25 Push Press, 95/65 lbs
50 Double Unders
25 Burpees
Freitag, 19.11.2021
A. Every 1 min for 10 mins, alternating between:
5/5 Strict Pull-ups
L-Sit Hold, 20 secs
B. 5 rounds for time of:
Run, 400 m
20 Deadlifts, 145/100 lbs
20 Push-ups
10 Deadlifts, 145/100 lbs
10 Push-ups
Donnerstag, 18.11.2021
A. Overhead Walking Lunge 10-10-10
Dumbbell Hammer Curl 10-10-10
B. 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
Mittwoch, 17.11.2021
A. Hang Squat Clean 3-3-3-3-3
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. As many reps as possible in 3 mins of: Double Under
Dienstag, 16.11.2021
A. Dumbbell Pull Over 15-15-15
Ring Row 3 Sec Pauses 3x5
B. 5 rounds, 5 mins each, for max reps of:
10 Burpee Pull-ups
20 Wall Balls, 9/6 kg
20/15 Ski Erg Calories
20 Kettlebell Swings, 24/16 kg
max reps in remaining time Air Bike Calories
Rest 3 mins
Montag, 15.11.2021
A. Snatch Grip Deadlift 5-5-5-5-5
B. For time:
50 Dumbbell Bent Over Rows, pick load
Run, 400 m
21 Dumbbell Thrusters, pick load
Run, 800 m
21 Dumbbell Thrusters, pick load
Run, 400 m
50 Dumbbell Bent Over Rows, pick load
Sonntag, 14.11.2021
A. Record your best Hang Power Snatch 1 rep max lift.
B. For time:
15 Burpee Pull-ups
-- then --
5 rounds of:
10 One Arm Alternating Kettlebell Swings, 24/16 kg
10 Goblet Lunges, 24/16 kg
-- then --
15 Burpee Toes-to-Bars
-- then --
5 rounds of:
10 Goblet Squats, 24/16 kg
10 Ring Rows
-- then --
15 Ski Erg (Calories)s
Samstag, 13.11.2021
A. Back Rack Barbell Lunge 10-10-10
Lying Tricep Extension 10-10-10
Bicep Curl 10-10-10
B. Tabata 8 x 20:10
Wall Ball, 20 lbs, 10 ft
Sumo Deadlift High Pull, 75 lbs
Box Jump, 20 in
Push Press, 75 lbs
Row (calories)
Freitag, 12.11.2021
A. High Hang Power Snatch 3-3-3-3-3
B. 50-40-30-20-10 reps, for time of:
Dumbbell Bench Press, 20/10 kg
Goblet Squat, 24/16 kg
Back Extension
Ring Row
Donnerstag, 11.11.2021
A. Trap Bar Deadlift 10-10-10-10-10
Prowler Push 1-1-1-1-1, using heaviest weight per set
B. In 20 mins do:
50 Calories, Air Bikes
then in the remaining time, AMRAP of:
6 Handstand Push-ups
9 Toes-to-bars
12 Alternating Dumbbell Snatches, 50/35 lbs
12 AbMat Sit-ups
Mittwoch, 10.11.2021
A. Front Squat 3-3-3-3-3
Dumbbell Pull Over 15-15-15-15-15
B. Complete as many rounds as possible in 15 mins of:
25 Double Unders
5 Power Snatches, 135/95 lbs
25 Double Unders
5 Bar Muscle-ups
Dienstag, 09.11.2021
A. Bench Press 5-5-5-5-5
B. 5 rounds, 1 min per station, of:
Weighted Pull-up, 25/15 lbs
Power Clean, 155/95 lbs
Box Jump, 24/20 in
Row Calories
Rest 1 min
Montag, 08.11.2021
A. Record your best Strict Press 1 rep max lift.
B. Back Squat (3 sec pause at bottom) 5-5-5-5-5
C. For time:
Ski Erg, 1000/900 m
80 Walking Lunges
60 Deadlifts, 135/95 lbs
40 Burpees
20 Toes-to-bars
