Montag, 03.02.2020
A. Bent Over Barbell Row 10-10-10
B. Strict Ring Dips 3x max rep
C. 5 rounds for time of:
15/12 Airdyne Calories
Goblet Wallsit, 1 min
15/12 Row Calories
Farmer Carry, 100 ft
Run, 200 m
30 Hollow Rocks
Sonntag, 02.02.2020
Every 1 min for 30 mins, alternating between:
Shuttle Run, 30 secs
Kettlebell Goblet Squat, 30 secs
Wall Ball Sit-up, 30 secs
Cal Row Or Cal Bike, 30 secs
Jumping Alternating Lunge, 30 secs
Samstag, 01.02.2020
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 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
Start a clock and begin an attempt at each exercise every 3 mins.
Freitag, 31.01.2020
Every 1 min for 20 mins, alternating between:
Ski Erg Calories
Power Clean, 135/95 lbs
Assault Bike Calories
Push Jerk, 135/95 lbs
Row Calories
Donnerstag, 30.01.2020
A. Tabata 8 x 20:10
Push-up
Ring Row
B. Lying Tricep Extension 10-10-10
C. Zottman Curl 10-10-10
D. "Bring Sally up, bring Sally down": Back Squat 135/95 lbs
Mittwoch, 29.01.2020
A. For time:
Run, 400 m
40 Farmers Carry Walking Lunges, 24/16 kg
20 Toes-to-bars
Run, 400 m
30 Farmers Carry Walking Lunges, 24/16 kg
15 Toes-to-bars
Run, 400 m
20 Farmers Carry Walking Lunges, 24/16 kg
10 Toes-to-bars
B. 3 rounds, 1 min per station, of:
Dumbbell Bench Press, pick load
Rest 1 min
Assault Bike Calorie
Rest 1 min
Row Calorie
Rest 1 min
Dienstag, 28.01.2020
A. Pause Front Squat 5-5-5-5-5, using heaviest weight per set
Trap Bar Squat Jump 5-5-5-5-5, using heaviest weight per set
B. Weighted Strict Pull-up 5-5-5-5-5
C. Every 1 min for 12 mins, alternating between:
Hollow Rock
Run, Row, Ski Or Bike (m)
Montag, 27.01.2020
A. Walking Lunge 200 m
B. Every 1 min for 20 mins do:
3 Power Cleans, 155/105 lbs
5 Pull-ups
7 Dumbbell Push Press, 50/35 lbs
C. Complete as many rounds as possible in 20 mins of:
Alternate Run, Row, Bike, 200 m
16 Russian Kettlebell Swings, 32/24 kg
12 Parallette Pass Throughs
8 Hang To L Sits
4 Wall Walks
Sonntag, 26.01.2020
A. Back Squat 5-5-5
B. Dumbbell Pull Over 15-15-15
C. Every 30 secs for 8 mins do:
Dumbbell Bent Over Row, 30 secs
Plank Hold, 30 secs
Double Under, 30 secs
Push-up, 30 secs
Samstag, 25.01.2020
Every 2 mins for 24 mins do:
Dumbbell Farmers Carry
Prowler Push
Bench Press
Double Dumbbell
Front Rack Carry
Freitag, 24.01.2020
A. One Legged Deadlift 10-10-10
B. Complete as many rounds as possible in 12 mins of:
3 Pull-ups
6 Toes-to-bars
12 Pistols
24 Double Unders
Donnerstag, 23.01.2020
Tabata 8 x 20:10
Deadlift, 115/75 lbs
Rest 4 mins
Hang Power Clean, 115/75 lbs
Rest 4 mins
Front Squat, 115/75 lbs
Rest 4 mins
Push Press, 115/75 lbs
Mittwoch, 22.01.2020
A. Weighted Box Step-up 10-10-10-10-10, using heaviest weight per set
Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set
Lying Tricep Extension 15-15-15-15-15, using heaviest weight per set
B. As many reps as possible in 8 mins of: AbMat Sit-up
Every 1 min (starting at 0:00) complete 25 Double Unders.
Dienstag, 21.01.2020
A. Back Squat 10-10-10
B. Every 1:30 for 22:30, alternating between:
8 Dumbbell Bench Press, 25 kg
Prowler Pull/Push, 100 kg, 15 m
Farmers Walk (Dumbbell), 40 kg, 45 m
Montag, 20.01.2020
Complete as many rounds as possible in 18 mins of:
20 Dumbbell Snatches, 50/35 lbs
15/12 Assault Bike Calories
20 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
9 Bar Muscle-ups
Sonntag, 19.01.2020
A. Find your 1 Power Clean + 1 Hang Squat Clean 1 Rep Max.
B. Every 1 min for 15 mins, alternating between:
3 Wall Climb + Holds
3 Pull-up Negatives
10 Toes-to-bars
Samstag, 18.01.2020
A. Every 2 mins for 10 mins: Hang Power Snatch + 2 Power Snatch + 3 Overhead Squat, pick load
B. For Time: Deck of Cards
Freitag, 17.01.2020
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. Shrimp Squats 3x10
C. Complete as many rounds as possible in 12 mins of:
Farmers Walk (Kettlebell), 32/24 kg, 100 m
15 Ski Erg (Calories)s
Donnerstag, 16.01.2020
A. Sumo Deadlift 10-10-10-10-10
B. Every 1 min for 12 mins, alternating between:
Goblet Wallsit, 24/16 kg, 45 sec
30 Unbroken Double Unders
10 Dumbbell Hammer Curls, 15/7.5 kg
Plank Hold, 45 sec
C. 5 rounds for max reps of:
max rep L Sit Holds
max rep Strict Toes-to-bars
Mittwoch, 15.01.2020
A. Active Burgener Style Warm-Up
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
B. Snatch High Pull 3-3-3-3
C. Complete as many rounds as possible in 18 mins of:
Run, 200 m
16 Cal Row Or Cal Bikes
12 Chest-to-bar Pull-ups
8 Alternating Dumbbell Snatches, 70/50 lbs
Dienstag, 14.01.2020
A. 5 rounds for time of:
20 Back Squats, 135/95 lbs
Handstand Walk, 20 yd
B. For time:
Row, 500 m
-- then --
5 rounds of:
30 Double Unders
30 AbMat Sit-ups
-- then --
Ski Erg, 500 m
Montag, 13.01.2020
A. Dumbbell Pull Over 15-15-15
B. Strict Ring Pull-ups 3x max rep
C. For time:
20 Kettlebell Swings, 16 kg
10 Push-ups
20 Kettlebell Goblet Squats, 16 kg
10 Push-ups
20 Kb Front Rack Rear Foot Elevated Split Squats, 16 kg
10 Push-ups
20 Kb Deficit Sumo Deadlift High Pulls, 16 kg
10 Push-ups
20 Straight Legged Deadlifts, 16 kg
10 Push-ups
