Montag, 14.06.2021
A. Front Squat 5-5-5
B. Lying Tricep Extension 10-10-10
C. 10 rounds, 2 mins per station, of:
Row (calories), 1 minute
Rest 15 secs
Push-up, 30 seconds
Rest 15 secs
D. For time:
25 AbMat Sit-ups
25 Flutter Kicks (4 Count)s
25 Crunches
25 Alternating Toe Touches
25 Plate Russian Twists, 25 lbs
25 Plate V-ups, 25 lbs
25 Hello Dollies
25 Bicycle Crunches
25 Leg Raises
25 AbMat Sit-ups
Sonntag, 13.06.2021
A. "Gymnastic Skill Session"
As many reps as possible in 5 minutes of each movement:
1) 5min. Double Unders (sub tuck jumps)
2) 5min. Ring Dips
3) 5min. Pistol Squats (sub air squats)
4) 5min. Handstand Push-ups (sub regular push ups)
B. 10 rounds for time of:
1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats
Samstag, 12.06.2021
A. Bench Press 10-5-20, using heaviest weight per set
Rear Foot Elevated Split Squat 10-10-10, using heaviest weight per set
Yti Shoulder Stability 3x20, using same weight per set
B. Dumbbell Pull Over 15-15-15
C. Strict Toes-to-bars 3x Max Rep
D. For time:
Row, 500 m
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
