Sonntag, 17.07.2016
A. Back Squat 10-10-10-10-10
B. Bench Press 10-10-10
C. Complete as many rounds as possible in 7 mins of:
4 Weighted Strict Pull-ups, 25/10 lbs
10 Burpees
Samstag, 16.07.2016
A. Deadlift 5-5-5
B. Tabata 8 x 20:10
Shoulder Press, 30/15 kg
Ring Row
Jumping Alternating Lunge
C. Ring Dip (Strict)s 3x Max Rep
Freitag, 15.07.2016
A. Lifting
Front Squat 5-5-5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set
Rear Delts Dumbbell Side Raise 15-15-15-15-15, using heaviest weight per set
B. Each for time:
Ski Erg 100 m
Ski Erg 250 m
Ski Erg 500 m
Rest 3 min between efforts.
Donnerstag, 14.07.2016
A. 5 rounds for time of:
10 Dumbbell Thrusters, 20/15 kg
30 Double Unders
B. Weighted Box Step-up 10-10-10-10-10
C. As many reps as possible in 4 mins of: Strict Pull-up
Mittwoch, 13.07.2016
A. Lifting
Power Clean, 5-4-3-2-1, using heaviest weight per set
Bench Press 25-20-15-10-5, using heaviest weight per set
B. 21-18-15-12-9-6-3 reps, for time of:
Kettlebell Goblet Squat, 24/16 kg
Kettlebell Swing, 24/16 kg
Ring Row
Dienstag, 12.07.2016
A. Back Squat 10-10-10
B. For time:
6 rounds of:
Run (medicine ball), 100 m
-- then --
5 rounds of:
10 Wall Ball (Partner)s, 9/6 kg
10 Partner Med Ball Situps
-- then --
Row, 2000 m
Montag, 11.07.2016
A.Lifting
Hang Power Snatch + Overhead Squat 1-1-1-1-1, using heaviest weight per set
Weighted Pull-up 3-3-3-3-3, using heaviest weight per set
B. For time: "Deck of Cards"
