Samstag, 30.11.2019
TEAM Workout
Freitag, 29.11.2019
A. Complete as many rounds as possible in 20 mins of:
1 Power Clean, 70/45 kg
2 Front Squats, 70/45 kg
4 Front Racked Alternating Reverse Lunges, 70/45 kg
8 Chest-to-bar Pull-ups
B.For time:
100 Double Unders
75 Air Squats
50 AbMat Sit-ups
50 Push-ups
25 Toes To Bars
15 Handstand Push Ups
Donnerstag, 28.11.2019
A. Clean & Jerk 1-1-1-1-1
B. 5 rounds for time of:
L Sit, 1 min
30 Row Calories
Mittwoch, 27.11.2019
A. Bent Over Barbell Row 15-15-15
B. Medicine Ball Squat Jump 5-5-5
C. Dumbbell Pull Over 15-15-15
D. Bench Press 10-10-10
E. Complete as many rounds as possible in 8 mins of:
15/12 Ski Erg Calories
20 Kettlebell Swings, 24/16 kg
Dienstag, 26.11.2019
A. Front Squat 3-3-3-3-3
B. 15-12-9-6-3 reps, for time of:
Dumbbell Hang Clean & Jerk, 50/35 lbs
Weighted Pull-up, 50/35 lbs
C. Each for distance: Ski Erg, 6x 30 secs
Rest 30 secs between efforts.
Montag, 25.11.2019
A. 5 rounds for quality of:
10 Alternating Dumbbell Plank Rows
10 One Arm Kettlebell Front Squats
B. Sumo Deadlift 5-5-5
C. Complete as many rounds as possible in 10 mins of:
max rep Toes To Bar Holds
max rep Unbroken Double Unders
Sonntag, 24.11.2019
A. 30-20-10 reps, for time of:
Zercher Sandbag Lunge, 30/20 kg
AbMat Sit-up
B. One Arm Dumbbell Bench Press 10-9-8-7-6-5-4-3-2-1
C. Sled Rope Pull 1-1-1
Samstag, 23.11.2019
"Artie"
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 95/65 lbs
Freitag, 22.11.2019
A. Hex Bar Deadlift 10-10-10-10-10
B. Prowler Push 1-1-1-1-1, using heaviest weight per set
C. Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
30 Double Unders
Donnerstag, 21.11.2019
A. Bench Press 10-10-10-10-10
B. Every 1 min for 15 mins, alternating between:
15/10 Ski Erg Calories
10 Burpee Box Jumps
20 Alternating Single Arm Russian Kettlebell Swings, 16/12 kg
Mittwoch, 20.11.2019
A. Back Squat 15-12-9-6-3
B. Dumbbell Pull Over 15-15-15
C. One Arm Dumbbell Row 10-10-10
D. Every 1 min for 10 mins, alternating between:
15 Kettlebell Swing (Russian)s
Plank Hold, 30 secs
Dienstag, 19.11.2019
A. 5 rounds, 1 min per station, of:
Dumbbell Curl + Squat, 15/7.5 kg
Rest 30 secs
Strict Press, 40/25 kg
Rest 30 secs
B. Front Rack Lunge 10-10-10-10-10
C. Double Unders 5x max rep
Montag, 18.11.2019
A. Bench Press 10-8-6-4-2
B. Each for time: Row: 4x 500 m
Sonntag, 17.11.2019
Teams of 2, for time:
400 Double Unders
200 AbMat Sit-ups
100 Hang Power Cleans, 135/95 lbs
50 Strict Handstand Push-ups
Samstag, 16.11.2019
"Open Test"
Complete as many rounds as possible in 20 mins of:
50 Wall Balls, 20/14 lbs
50 Double Unders
40 Box Jumps, 24/20 in
40 Toes-to-bars 30 Burpees
30 Chest-to-bar Pull-ups
20 Power Cleans, 145/100 lbs
20 Jerks, 145/100 lbs
10 Snatches, 145/100 lbs
10 Muscle-ups
Freitag, 15.11.2019
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 15 mins of:
10/7 Row Calories
14 Front Rack Lunges, 115/85 lbs
10/7 Ski Erg Calories
7 Dumbbell Devil Press, 50/35 lbs
Donnerstag, 14.11.2019
A. For time: Double Kettlebell Front Rack Carry, 70/53 lbs, 200 m
B. Medball Carry (2) 200 m
C. For time: 50 Strict Pull-ups
D. Back Squat 5-5-5-5-5
E. L-Sit 4x max hold
F. Farmers Walk (Kettlebell) 400 m
Mittwoch, 13.11.2019
A. Snatch Pull + High Hang Power Snatch + Hang Power Snatch + Low Hang Power Snatch 1-1-1-1-1
B. For time:
Row, 2000 m
200 Double Unders
Walking Lunge, 200 m
Dienstag, 12.11.2019
A. Lying Tricep Extension 10-10-10-10-10
B. Weighted Back Extension 10-10-10-10-10
C. 5 rounds, 3 mins each of:
10 Front Squats, 185/125 lbs 10
Box Jumps, 36/30 in
Max reps in time remaining, Row Calories
Rest 3 mins between rounds.
