Samstag, 24.11.2018
A. "Grace"
For time: 30 Clean & Jerks, 135/95 lbs
B. For time:
50/30 Bike Calories
-- then --
5 rounds of:
5 Toes-to-bars
5 Wall Balls, 9/6 kg
-- then --
50/30 Ski Erg Calories
-- then --
3 rounds of:
3/1 Rope Climbs
10/5 Push-ups
-- then --
100 Double Unders
Freitag, 23.11.2018
A. Sumo Deadlift 5-5-5
B. "Filthy Fifty"
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Donnerstag, 22.11.2018
A. Dumbbell Goblet Squat 25, using heaviest weight per set
Kettlebell Push Press (One Arm L) 1, using heaviest weight per set
Kettlebell Push Press (One Arm R) 1, using heaviest weight per set
B. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
C. 5 rounds for max calories of:
Row, 45 secs
Rest 15 secs
Row, 30 secs
Rest 30 secs
Row, 15 secs
Rest 45 secs
Mittwoch, 21.11.2018
A. Overhead Squat 3-3-3-3-3
B. For time:
60 Wall Balls, 10/6 kg
50 Pull-ups
40 Box Jump (30 in.)s
30 One Arm Dumbbell Snatch (Alternating)s, 20/15 kg
Dienstag, 20.11.2018
A. Record your best Power Clean 1 rep max lift.
B. For time:
30 Overhead Walking Lunge With Plates, 45/25 lbs
30 Knees-to-elbows
30 Sit-ups
30 Row Calories
30 Sit-ups
30 Knees-to-elbows
30 Overhead Walking Lunge With Plates, 45/25 lbs
Montag, 19.11.2018
A. Free Standing Handstand Hold 5x Max Hold
B. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Prowler Pull/Push 1-1-1, using heaviest weight per set
Toes Through Ring 15-15-15, using heaviest weight per set
C. Assault Bike 4000 m
Sonntag, 18.11.2018
A. Shoulder Press 3-3-3-3-3-3-3
B. "Tabata This!"
Tabata 8 x 20:10
Row Calories
Rest 1 min
Air Squat
Rest 1 min
Pull-up
Rest 1 min
Push-up
Rest 1 min
AbMat Sit-up
Samstag, 17.11.2018
A. Bent Over Barbell Row 15-15-15, using heaviest weight per set
Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
B. "Partner Karen"
10 rounds for time of: 15 Wall Balls, 20 lbs
Freitag, 16.11.2018
A. Record your best Front Squat 1 rep max lift.
B. Team of 2: 3 rounds for time of:
100 Row Calories
50 Bench Press, 135/95 lbs
Team Run, 400 m
Donnerstag, 15.11.2018
A. "McGhee"
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Mittwoch, 14.11.2018
A. 3 rounds of:
max rep Strict Pull-ups
max rep Shoulder Press, 115/75 lbs
max rep Row Calories, 20 secs
max hold L Sit (1 sec = 1 rep)
Start a clock and begin an attempt at each exercise every 3 mins.
3 rounds of:
max rep Strict Pull-ups
max rep Shoulder Press, 95/65 lbs
max rep Row Calories, 20 secs
max hold L Sits (1 sec = 1 rep)
Start a clock and begin an attempt at each exercise every 3 mins.
2 rounds of:
max Pull-up Bar Hang (1 sec = 1 rep)
max rep Shoulder Press, 65/45 lbs
max rep Row Calories, 20 secs
max Plank Hold (1 sec = 1 rep)
Start a clock and begin an attempt at each exercise every 3 mins.
B. "Bring Sally Up, Bring Sally Down"
Back Squat 135/95 lbs
Dienstag, 13.11.2018
A. Hang Power Snatch 1-1-1-1-1-1-1-1-1-1
B. 3 rounds for time of:
Run, 400 m
21 Weighted Box Step-ups, 45/25 lbs, 24/20 in
12 Toes-to-bars
Montag, 12.11.2018
A. Prowler Push 1-1-1-1-1, using heaviest weight per set
B. In 20 mins do:
200 Double Unders
then in the remaining time, AMRAP of:
15 Dumbbell Bench Press, 20/12.5 kg
10 Kettlebell Goblet Squats, 24/16 kg
5 Chest-to-bar Pull-ups
