Sonntag, 15.08.2021
A. Record your best Power Snatch 1 rep max lift.
B. Record your best Deadlift 1 rep max lift.
C. For time:
3 rounds of:
Ski Erg, 300 m
30 Air Squats
-- then --
3 rounds of:
Bike Erg, 700 m
30 Push-ups
-- then --
3 rounds of:
20/15 Assault Bike Calories
10 Burpees
-- then --
3 rounds of:
Run, 200 m
15 AbMat Sit-ups
Samstag, 14.08.2021
A. Back Squat 5-5-5
B. 2 rounds, 2 mins per station, for max reps of:
Row Calorie
Rest 1 min
Plank Hold
Rest 1 min
Stability Ball Hamstring Curl
Rest 1 min
Strict Pull-up
Rest 1 min
Push-up
Rest 1 min
Freitag, 13.08.2021
A. Clean & Jerk 1-1-1-1-1
B. One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
One Arm Kettlebell Row 15-15-15, using heaviest weight per set
C. For time:
100 Assault Bike Calories
200 Double Unders
Farmers Walk (Kettlebell), 64/48 kg, 300 m
Run, 400 m
Donnerstag, 12.08.2021
A. As many reps as possible in 2 mins of: Double Under
B. Weighted Box Step-up 20-20-20
Dumbbell Pull Over 15-15-15
C. 5 rounds for quality of:
Hand Over Hand Sled Pull, 15 m
Burpee Broad Jump, 15 m
1 Legless Rope Climb
10 Handstand Shoulder Touches
Mittwoch, 11.08.2021
A. Record your best 1 Clean + 2 Front Squat 1 Rep Max lift.
B. Strict Pull-ups 3x max rep
C. Complete as many rounds as possible in 18 mins of:
18/12 Bike Calories
15 Wall Balls, 20/14 lbs
12 Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars
