Sonntag, 17.07.2022
A. Snatch Pull 3-3-3-3-3
Hand Over Hand Sled Pull 1-1-1-1-1
B. 5 rounds, 1 min per station, for max reps of:
Alternating Pistol
Rest 30 secs
One Arm Kb Or Db Snatch, pick load
Rest 30 secs
Core Element
Rest 30 secs
Samstag, 16.07.2022
A. Trap Bar Deadlift 10-10-10-10-10
B. Complete as many rounds as possible in 20 mins of:
3 Dumbbell Clean & Jerks, 50/35 lbs
5 Pull-ups
7 Push-ups
9 Air Squats
Freitag, 15.07.2022
A. Back Squat 5-5-5-5-5
Dumbbell Pull Over 15-15-15-15-15
B. 5 rounds not for time of:
2 Rope Climbs
8 Dumbbell Box Step-ups, 50/35 lbs
12 Handstand Push-ups
Donnerstag, 14.07.2022
A. Log your best Deadlift 1 rep max lift.
B. 5 rounds for max reps of:
max rep Bench Press, pick load
max rep Pull-ups
C. Complete as many rounds as possible in 13 mins of:
Run, 200 m
Ski Erg, 250/200 m
12 Bumper Plate Ground-to-Overheads, 15/10 kg
Mittwoch, 13.07.2022
A. Front Squat Pause 3-3-3-3-3
B. Complete as many rounds as possible in 18 mins of:
12 Row Calories
15 Wall Balls, 9/6 kg
12 One Arm Dumbbell Snatch (Alternating)s, 22.5/15 kg
9 Toes-to-bars
Dienstag, 12.07.2022
A. Back Rack Barbell Lunge 10-10-10-10-10
Lying Tricep Extension 10-10-10-10-10
Dumbbell Bent Over Row 10-10-10-10-10
B. For time:
100 Assault Bike Calories
200 Double Unders
Farmers Walk (Kettlebell), 64/48 kg, 300 m
Run, 400 m
