Sonntag, 21.06.2020
A. One Arm Kettlebell Shoulder Press 8-8-8-8
B. Rear Foot Elevated Split Squat 10-10-10-10
C. Tabata 8 x 20:10
Dumbbell Hammer Curl, pick load
Side Plank
D. For time: 50 Ski Erg (Calories)s
Samstag, 20.06.2020
A. Every 1 min for 15 mins, alternating between:
15 Dumbbell Bench Press, pick load
7 Strict Pull-ups
20 Single Leg Deadlifts, 75/55 lbs
B. Complete as much as possible in 12 minutes of:
1 Weighted Muscle-up, 20/14 lbs
5 Medicine Ball Cleans, 20/14 lbs
2 Weighted Muscle-ups, 20/14 lbs
10 Medicine Ball Cleans, 20/14 lbs
3 Weighted Muscle-ups, 20/14 lbs
15 Medicine Ball Cleans, 20/14 lbs
4 Weighted Muscle-ups, 20/14 lbs
20 Medicine Ball Cleans, 20/14 lbs
... Etc., adding one muscle-up and 5 med-ball cleans each round.
Freitag, 19.06.2020
A. Hang Power Snatch 3-3-3-3-3
B. Front Racked Alternating Reverse Lunge 5x8
C. Dumbbell Pull Over 15-15-15-15-15
D. For quality:
Scale Practice, 2 mins
Plank Hold, 2 mins
Stretch, 2 mins
Donnerstag, 18.06.2020
A. Trap Bar Deadlift 10-10-10-10-10, using heaviest weight per set
Dumbbell Shoulder Press 10-10-10-10-10, using heaviest weight per set
B. Every 1 min for 18 mins, alternating between:
20 Row Calories
10 Toes-to-bars
8 Bent Over Barbell Rows, 50/35 kg
Mittwoch, 17.06.2020
A. 3 rounds for time of:
Walking Lunge, 100 ft
50 Air Squats
25 Back Extensions
B. Every 1 min for 20 mins, alternating between:
Farmer's Walk, pick load
3 Tempo Push-ups
3 Tempo Ring Rows
15/10 Ski Erg Calories
Dienstag, 16.06.2020
A. Every 2 mins for 12 mins, alternating between:
5 Deadlifts, kg
3 Weighted Strict Pull-ups, kg
B. 3 rounds for quality of:
10 Push-ups
Handstand Hold, 20 secs
6 Tempo Dumbbell Squats, 22.5 kg
Goblet Wallsit, 22.5 kg, 20 secs
Montag, 15.06.2020
A. Lying Tricep Extension 15-15-15, using heaviest weight per set
Kettlebell Lunge 10-10-10, using heaviest weight per set
B. Bent Over Barbell Row 10-10-10
C. 5 rounds for time of:
12 Wall Balls, 20/14 lbs
12 Toes-to-bars
Sonntag, 14.06.2020
A. Front Squat 5-5-5-5-5
+ 4 Split Jumps
B. Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
Samstag, 13.06.2020
A. 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
B. Complete as many rounds as possible in 12 mins of:
12 AbMat Sit-ups
12 Pistols
12 Dumbbell Snatches, 20/15 kg
Freitag, 12.06.2020
A. Back Squat 10-10-10
B. Dumbbell Pull Over 15-15-15
C. 4 rounds for time of:
Row, 500 m
Rest 3 mins
