Donnerstag, 19.11.2020
A. Tabata Side Plank 8 x 20:10
B. 3 rounds of:
max rep Air Squats, 30 secs
Squat Hold, 30 secs
Rest 30 secs
-- then --
3 rounds of:
max rep Push-ups, 30 secs
Plank Hold, 30 secs
Rest 30 secs
-- then --
3 rounds of:
max rep Med Ball Sit-ups, pick load, 30 secs
Med Ball Hollow Hold, pick load, 30 secs
Rest 30 secs
A. Ytwi Shoulder Rehab Complexes 3x8
Rest 1 min between sets.
MIttwoch, 18.11.2020
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Snatch (one arm - L), 53/35 lbs
Kettlebell Snatch (one arm - R), 53/35 lbs
Pistol (Left Leg)
Pistol (Right Leg)
Dienstag, 17.11.2020
3 rounds for quality of:
10 Push-ups
Handstand Hold, 20 secs
6 Tempo Dumbbell Squats, 22.5 kg
Goblet Wallsit, 22.5 kg, 20 secs
Montag, 16.11.2020
Complete as many rounds as possible in 12 mins of:
Run, 50 m
10 One Arm Kettlebell Clean And Press, 53/35 lbs
15 AbMat Sit-ups
Sonntag, 15.11.2020
A. Not for time:
100 Banded Tricep Extensions
50 Band Pull Aparts
50 Banded Tricep Extensions
50 Band Pull Aparts
B. Complete as many rounds as possible in 15 mins of:
Run, 200 m
16 Goblet Lunges, 20/15 kg
12 One Arm Alternating Dumbbell Snatches, 20/15 kg
9 Toes-to-bars
Samstag, 14.11.2020
A. As many reps as possible in 3 mins of: Wall Climb
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, pick load
Bench Press, pick load
Clean, pick load
C. Banded Bicep Curl 100 Reps
