Freitag, 27.03.2020
A. Deadlift 5-5-5-5-5
B. Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols
After every 3 rounds, Run 400 m
Donnerstag, 26.03.2020
A. Back Squat 8-8-8-8
B. Dumbbell Hammer Curl-to-Shoulder Press 12-12-12-12
C. 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
Mittwoch, 25.03.2020
A. Practise freestanding Handstand Progressions
B. One Arm Dumbbell Row 12-12-12-12
C. Complete as many rounds as possible in 20 mins of:
150/150 Jump Rope Singles
27/27 Kettlebell Swings, 53/35 lbs
21/21 Hand Release Push-ups
15/15 Box Jumps
9/9 Toes-to-bars
Dienstag, 24.03.2020
A. Tabata 8 x 20:10: Single Arm Kettlebell Overhead Static Lunge, pick load
B. Dumbbell Pull Over 15-15-15
C. Farmers Walk (Kettlebell) 400 m
D. 3 rounds for time of:
Row, 500 m
21 Burpees
Run, 400 m
Montag, 23.03.2020
A. 6 rounds, 45 secs per station, of:
Hang Power Snatch, 42.5/30 kg
Rest 15 secs
Ring Row
Rest 15 secs
B. 6 rounds, 45 secs per station, of:
Back Extension
Rest 15 secs
Side Plank
Rest 15 secs
C. 8 rounds, 20 secs per station, of:
Double Under
Rest 10 secs
Push-up
Rest 10 secs
Sonntag, 22.03.2020
A. As many reps as possible in 5 mins of: Strict Pull-up
B. Tabata 8 x 20:10: Front Squat, 95/65 lbs
C. Complete as many rounds as possible in 20 mins of:
Run, 200 m
3 Deadlifts, 115/85 lbs
5 Hang Power Cleans, 115/85 lbs
7 Push Jerks, 115/85 lbs
Partner workout. While one person runs, the other does an AMRAP of 3,5,7. When the running partner returns, he picks up the AMRAP exactly where the other partner left off.
Samstag, 21.03.2020
A. Dumbbell Bench Press 10-10-10-10-10
B. Rear Delt Raise 20-20
C. Zottman Curl 10-10-10
D. 5 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs
Kettlebell Swing, 53/35 lbs
Bike Calories
Rest 1 min
Freitag, 20.03.2020
A. Thruster 3-3-3-3-3
B. As many reps in 5 mins as you can of:
Row, 1000 m
Double Under
Donnerstag, 19.03.2020
A. Power Snatch 2-2-2-2-2
B. 3 rounds, 30 secs per station, of:
Pull-up
Rest 15 secs
Push-up
Rest 15 secs
Jumping Air Squat
Rest 15 secs
Pull-up Hold
Rest 15 secs
Bottom Push-up Hold
Rest 15 secs
Jumping Split Lunge
Rest 15 secs
Mittwoch, 18.03.2020
Complete as many rounds as possible in 50 mins of:
max rep Ski Erg Calories, 8 mins
Rest 2 mins
max rep Bike Erg Calories, 8 mins
Rest 2 mins
max rep Double Kettlebell Farmers Carries, 140 lbs, 50 m, 8 mins
Rest 2 mins
max rep Bench Press, 135 lbs
Rest 2 mins
max rep Back Squats, 135 lbs
Dienstag, 17.03.2020
A. Sumo Deadlift 10-10-10-10-10
B. "1/2 Mary"
Complete as many rounds as possible in 10 mins of:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups
Montag, 16.03.2020
A. As many reps as possible in 5 mins of: Goblet Squat, 24/16 kg
30 Sec static hold 10 reps
B. For Time: Deck of Cards
Sonntag, 15.03.2020
Complete as many rounds as possible in 30 mins of:
20 Alternating Dumbbell Hang Clean & Split Jerks, 22.5/15 kg
15 Dumbbell Box Step-ups, 22.5/15 kg
8/5 Strict Pull-ups
Run, 200 m
20 Alternating Dumbbell Snatches, 22.5/15 kg
Single Arm Dumbbell Overhead Walking Lunge, 22.5/15 kg, 15 m
15 Push-ups
Run, 200 m
Samstag, 14.03.2020
A. 5 rounds for quality of:
1 Power Snatch + Overhead Squat + Hang Squat Snatch, pick load
5 Low Ring Muscle-up Progressions
B. Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
Freitag, 13.03.2020
A. Front Squat 3-3-3-3-3
B. Bent Over Barbell Row 10-10-10-10
C. Double Unders 5x max rep
D. Handstand Hold 4x 30 secs
