Montag, 20.08.2018
A. A single max effort Box Jump for total height.
B. "Doppeldecker"
Deck of Cards
Row
SB-Sq
KBll Snatch
K2E
Slam Ball
Rope pullup
Push Up
KB swing
Sonntag, 19.08.2018
A. Record your best Power Clean 1 Rep Max lift.
B. Complete as many rounds as possible in 20 mins of:
5 Burpee Box Jump Overs
10/5 Pull-ups
15 AbMat Sit-ups
20/15 Calories, Air Bikes
25/25 Jumping Air Squats
Samstag, 18.08.2018
A. Record your best Hang Power Snatch 15 Rep Max lift.
B."Filthy Fifty - Reversed"
For time:
50 Double Unders
50 Burpees
50 Wall Balls, 20/14 lbs
50 Back Extensions
50 Push Press, 45/35 lbs
50 Knees To Elbows
50 Walking Lunges
50 Kettlebell Swings, 35/26 lbs
50 Pull Up (Jumping)s
50 Box Jumps, 24/20 in
Freitag, 17.08.2018
A. Back Squat (3 sec pause at bottom) 5-5-5-5-5, using heaviest weight per set
Medicine Ball Squat Jump 5x5, using same weight per set
One Arm Kettlebell Snatch 10-10-10-10-10, using heaviest weight per set
Legless Rope Climb 1-1-1-1-1, using heaviest weight per set
B. 5 rounds, each round for time, of:
15 Bench Press, 60/30 kg
20/15 Row Calories
Rest 2 min between each round.
Donnerstag, 16.08.2018
A. Practice the Handstand Walk progression for 10 minutes
B. Weighted Alternating Reverse Lunge 8-8-8-8, using heaviest weight per set
Bent Over Barbell Row 12-12-12-12, using heaviest weight per set
Lying Tricep Extension 15-15-15-15, using heaviest weight per set
C. As many reps as possible in 3 mins of: Assault Bike Calories
Mittwoch, 15.08.2018
A. Trap Bar Deadlift 10-10-10, using heaviest weight per set
Double Kettlebell Front Rack Carry 100-100-100, using heaviest weight per set
Weighted Strict Pull-up 5-5-5, using heaviest weight per set
B. As many reps as possible in 5 mins of: Dumbbell Shoulder Press, 20/10 kg
C. Ski Erg 500 m
Dienstag, 14.08.2018
A. 21-18-15-12-9 reps, for time of:
Power Snatch, 115/85 lbs
Wall Ball, 20/14 lbs
Knees To Elbow
B. Each for time: Row: 10x 100 m
Montag, 13.08.2018
A. One Leg Deadlift 10-10-10, using heaviest weight per set
One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
Alternating Pistol 10-10-10, using heaviest weight per set
B. "Nicole"
Complete as many rounds in 20 minutes as you can of:
Run, 400 m
max rep Pull-ups
