Montag, 20.07.2020
A. As many reps as possible in 5 mins of: Strict Pull-up
B. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
C. For Time: Deck of Cards
Sonntag, 19.07.2020
A. Complete as many rounds as possible in 15 mins of:
1 Rope Climb
12 Dumbbell Push Press, 50/35 lbs
1 Rope Climb
Farmers Walk (Dumbbell), 50/35 lbs, 100 m
B. For time:
100 Row (calories)s
100 Ski Erg (Calories)s
100 Assault Bike (Calories)s
Samstag, 18.07.2020
A. Clean & Jerk 1-1-1-1-1
B. Tabata 8 x 20:10
Ring Row
Air Squat
Push-up
Toes-to-bar
Freitag, 17.07.2020
5 rounds, 4 mins each of:
30/20 Row Calories
20/14 Assault Bike Calories
max reps in remaining time Shuttle Runs, 10 m
Rest 4 mins between each round.
Donnerstag, 16.07.2020
Dumbbell Bench Press 4x25, using same weight per set
Weighted Back Extension 4x25, using same weight per set
Dumbbell Pull Over 4x25, using same weight per set
One Arm Dumbbell Row 4x25, using same weight per set
Dumbbell Goblet Squat 4x25, using same weight per set
Mittwoch, 15.07.2020
A. 4 rounds for time of:
Handstand Hold, 1 min
Static Hang, 1 min
15 Dumbbell Shoulder Press, 50/35 lbs
15 Weighted Pull-ups, 50/35 lbs
B. Assault Bike 4000 m / Concept 2 BikeErg 4000 m
Dienstag, 14.07.2020
A. A single set of Double Unders for max reps.
B. Sumo Deadlift 5-5-5-5-5
C. Lying Tricep Extension 10-10-10-10-10
D. Complete as many rounds as possible in 12 mins of:
3 Muscle-ups
9 Assault Bike Calories
