Dienstag, 16.07.2019
A. Bench Press 6-6-6-6-6, using heaviest weight per set
Dumbbell Lunge 12-12-12-12-12, using heaviest weight per set
B. 12 rounds for time of:
Farmers Walk (Dumbbell), 45/30 lbs, 33.33 m
5 Dumbbell Push Press, 45/30 lbs
Montag, 15.07.2019
A. Back Squat 5-5-5
B. Power Snatch 3-3-3
C. Every 1 min for 10 mins, alternating between:
10 Dumbbell Renegade Rows, 20/15 kg
L Sit Hold (Parallette/Rings), 30 secs
Sonntag, 14.07.2019
A. Complete as many rounds as possible in 6 mins of:
7 Front Squats, 135/83 lbs
50 Double Unders
B. Weighted Strict Pull-up 3-3-3-3-3
C. Dumbbell Shoulder Press 10-10-10-10
Samstag, 13.07.2019
A. Floor Press 10-10-10
B. Double Dumbbell Bent Over Row 15-15-15
C. Weighted Box Step-up 10-10-10
D. 3 rounds, 1 min per station, of:
Ski Erg Calories
Rest 1 min
Back Extension
Rest 1 min
Freitag, 12.07.2019
A. Sumo Deadlift 5-5-5-5-5
B. For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run, 400 m
18 Dumbbell Thrusters, pick load
Run, 400 m
15 Dumbbell Thrusters, pick load
Run, 400 m