Montag, 14.08.2017
A. Front Squat 10-5-5-5-10, using heaviest weight per set
Back Extension 5x20, using same weight per set
B. 3 rounds for time of:
15 Dumbbell Pull Overs, pick load
15 Push-ups
Double Kettlebell Front Rack Carry, 24/16 kg, 100 m
C. Each for time:
Row 100 m
Row 250 m
Row 500 m
Sonntag, 13.08.2017
A. 5 rounds, each round for time, of:
Farmers Walk (Kettlebell), 100 m
10 Bench Press, 75% 1RM
Rest 2 min between each round.
B.Sally: Back Squat 95/65 lbs
C. Tabata 8x20:10
Ring Row
Swimming
Samstag, 12.08.2017
A. For time:
30 Wall Ball (Partner)s
20 Partner deadlifts, 300/200 lbs
30 Wall Ball (Partner)s
20 Partner deadlifts, 300/200 lbs
30 Wall Ball (Partner)s
B. Rowling 1200 m Team
Freitag, 11.08.2017
A. Front Squat 5-5-5, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. For time:
10 Pull-ups
50 Double Unders (Unbroken)s
8 Pull-ups
40 Double Unders (Unbroken)s
6 Pull-ups
30 Double Unders (Unbroken)s
4 Pull-ups
20 Double Unders (Unbroken)s
2 Pull-ups
10 Double Unders (Unbroken)s
4 Pull-ups
20 Double Unders (Unbroken)s
6 Pull-ups
30 Double Unders (Unbroken)s
8 Pull-ups
40 Double Unders (Unbroken)s
10 Pull-ups
50 Double Unders (Unbroken)s
Donnerstag, 10.08.2017
A. Bench Press With Banded Kettllebell 8-8-8-8
B. Record your best Power Clean 1 Rep Max lift.
Mittwoch, 09.08.2017
A. Back Squat 10-5-10-20
B. For time:
50 Ski Ergs
100 Back Extensions
50 Ring Rows
100 Rear Delt Raises
