Mittwoch, 14.10.2020
A. Record your best Hang Power Clean 1 rep max lift.
B. Dumbbell Pull Over 15-15-15
C. 21's Bicep Curl 21-21-21
D. 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
Dienstag, 13.10.2020
A. Bench Press 5-5-5-5-5, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. 5 rounds for max reps of:
3 Deadlifts, pick load
max rep Handstand Push-ups
C. Complete as many rounds as possible in 5 mins of:
20 Double Unders
10 Air Squats
Montag, 12.10.2020
A. Back Squat 10-10-10
B. Lying Tricep Extension 10-10-10
C. 4 rounds for quality of:
10 Horizontal Ring Rows
Ring Support Hold, 20 secs
D. For time:
50/30 Air Bike Calories
-- then --
3 rounds of:
10 Burpees
Med Ball Run Overhead, 9/6 kg, 100 m
20 AbMat Sit-ups
-- then --
Farmer Walk (2 Plates), 10/5 kg, 200 m
Sonntag, 11.10.2020
A. One Arm Dumbbell Row 12-12-12-12
B. 5 rounds for time of:
20 Handstand Shoulder Touches
20 Pistols (Alternating Legs)s
C. For time:
50/35 Ski Erg Calories
40/30 Row Calories
30/20 Airdyne Bikes
Samstag, 10.10.2020
A. Trap Bar Deadlift 10-10-10-10-10
B. Dumbbell Bench Press 10-10-10-10-10
C. 3 rounds for time of:
40/30 Row Calories
20 Box Step-ups, 24/20 in
20 AbMat Sit-ups
Plank Hold, 1 min
