Mittwoch, 16.02.2022
A. Back Squat 10-8-6-4-2
B. Every 1 min for 20 mins, alternating between:
12/9 Ski Erg Calories
10 Toes-to-bars
15/12 Row Calories
12 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs
Dienstag, 15.02.2022
A. Bench Press 5-5-5-5-5
B. Dumbbell Walking Lunge 20-20-20-20
C. Pull-up Hold 3x Max Hold
D. Deck of Cards: 52 cards for time
Hearts: Kettlebell Swings, 53/35 lbs
Spades: Burpees
Clubs: AbMat Sit-ups
Diamonds: Goblet Squats, 53/35 lbs
Aces: Run, 200 m
Montag, 14.02.2022
A. Deadlift 3-3-3-3-3
B. 2 rounds, 3 mins per station, of:
Row Calories
Partner Wall Ball
Rest 3 mins
Ski Erg Calories
Bike Erg Calories
Rest 3 mins
C. "Tailpipe"
3 rounds for time with a partner:
Partner 1: Row, 250 m
Partner 2: Double Kettlebell Front Rack Hold, 45/35 lbs
