Sonntag, 12.12.2021
Dumbbell Bench Press 4x25, using same weight per set
Weighted Back Extension 4x25, using same weight per set
Dumbbell Pull Over 4x25, using same weight per set
One Arm Dumbbell Row 4x25, using same weight per set
Dumbbell Goblet Squat 4x25, using same weight per set
Samstag, 11.12.2021
A. For time:
21-15-9 reps of:
Power Clean, 115/85 lbs
Hand Release Push-up
-- then --
21-15-9 reps of:
Push Press, 115/85 lbs
Toes-to-bar
B. Complete as many rounds as possible in 10 mins of:
5 Bar Muscle-ups
30 Double Unders
30 AbMat Sit-ups
Freitag, 10.12.2021
A. Back Squat 5-5-5-5-5
Lying Tricep Extension 10-10-10-10-10
Alternating Dumbbell Bicep Curl 10-10-10-10-10
B. Tabata 5x30:30
Ski Erg Calorie
Double Under
Slam Ball, 30/20 lbs
Donnerstag, 09.12.2021
A. AMReps 5 min: One arm dumbbell bench press
B. Tabata 10x20:10
Lunge hold
One arm dumbbell row
C. AMRAP 20 min of:
3 snatches
3 rounds of:
5 pull-ups
10 push-ups
15 air squats
