Montag, 21.09.2020
A. Tabata 8 x 20:10
Deadlift, 185/120 lbs
Dumbbell Thruster, 35/25 lbs
Ball Slam, 30/20 lbs
B. "Killer Core 2"
5 rounds for time of:
20 Knees To Elbows
20 AbMat Sit-ups
20 side to side medicine ball touches, 20/12 lbs
20 Leg Lift Touching Walls
Sonntag, 20.09.2020
A. Every 1 min for 10 mins, alternating between:
10 Dumbbell Renegade Rows, 20/15 kg
L Sit Hold (Parallette/Rings), 30 secs
B. Every 2 mins for 24 mins, alternating between:
30/20 Row Calories
25/18 Ski Erg Calories
20/15 Assault Bike Calories
15 Burpee Box Jump Overs, 24/20 in
Samstag, 19.09.2020
A. 5 rounds for time of:
5 Strict Handstand Push-ups
10 Strict Pull-ups
Walking Lunge, 30 m
20 AbMat Sit-ups
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, 18.09.2020
A. Back Squat 10-10-10
B. Dumbbell Bench Press 10-10-10
C. Complete as many rounds as possible in 15 mins of:
2 Rope Climbs, 15 ft
20 Wall Balls, 20/14 lbs
Run, 200 m
Donnerstag, 17.09.2020
A. Hang Power Snatch 3-3-3-3-3
B. Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Toes-to-bars
Mittwoch, 16.09.2020
A. Trap Bar Deadlift 5-5-5
B. Dumbbell Pull Over 15-15-15
C. Concept 2 BikeErg 4000 m
D. Row 500 m
E. For quality: Scale Practice, 2 mins Plank Hold, 2 mins Stretch, 2 mins
Dienstag, 15.09.2020
A. Rear Foot Elevated Split Squat 10-10-10
B. Kettlebell Bench Press 10-10-10
C. For time:
Row, 2 km
50 Wall Balls, 20/14 lbs, 10/9 ft
Row, 1 km
35 Wall Balls, 20/14 lbs, 10/9 ft
Row, 500 m
20 Wall Balls, 20/14 lbs, 10/9 ft
Montag, 14.09.2020
A. Every 1 min for 20 mins, alternating between:
Swimming, 1.25/1.25 kg, 45 secs
Med Ball Plank, 45 secs
10 Feet Elevated Ring Row 3 Second Pauses
Ring Support Tuck-up, 45 secs
B. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m 15/10
Assault Bike Calories
Rest 3 mins between each round.
