Montag, 18.10.2021
A. Back Rack Barbell Lunge 10-10-10-10-10
Dumbbell Bench Press 10-10-10-10-10
B. Every 1 min for 18 mins, alternating between:
20 Row Calories
10 Toes-to-bars
8 Bent Over Barbell Rows, 50/35 kg
Sonntag, 17.10.2021
A. Record your best Deadlift 1 rep max lift.
B. Bench Press 10-8-6-4-2
C. Hang Squat Clean 3-3-3-3-3
D. Complete as many rounds as possible in 20 mins of:
Double Kettlebell Front Rack Carry, 100 m
50 Double Unders
2 Rope Climbs
Samstag, 16.10.2021
A. Front Squat 5-5-5-5-5
Renegade Row 10-10-10-10-10
L Sit Hold 5x Max Hold
B. As many reps as possible in 12 mins of:
1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats ...
Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expires. Start at a higher round if you think it will allow you to complete more reps in the 12 mins.
C. For time: 100 Calorie Row, Ski Or Bikes
Freitag, 15.10.2021
A. Hang Snatch High Pull 5-5-5-5-5
B. As many reps as possible in 7 mins of:
2 Power Cleans, 155/105 lbs
2 Pistols
4 Power Cleans, 155/105 lbs
4 Pistols
6 Power Cleans, 155/105 lbs
6 Pistols
8 Power Cleans, 155/105 lbs
8 Pistols
10 Power Cleans, 155/105 lbs
10 Pistols
12 Power Cleans, 155/105 lbs
12 Pistols
Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.
C. 5 rounds for time of:
Run, 100 m
10 Push-ups
10 Dumbbell Devil Press, 45/25 lbs
10 Single Arm Dumbbell Overhead Lunges, 45/25 lbs
Donnerstag, 14.10.2021
A. Dumbbell Bench Press 15-15-15
Back Squat 5-5-5
Alternating Dumbbell Bicep Curl 10-10-10
Rear Delts Dumbbell Side Raise 15-15-15
B. Teams of 3, for time:
100 Row (calories)s
100 Box Jump Overs, 24/20 in
100 Thrusters, 95/65 lbs
100 Toes-to-bars
100 Thrusters, 95/65 lbs
100 Box Jump Overs, 24/20 in
100 Row (calories)s
