Samstag, 19.11.2016
A. Overhead Squat 3-3-3-3-3
B. A single set of Toes Through Rings for max reps.
C. Each for time: Row: 4x 250 m
Rest 1 min between efforts.
Freitag, 18.11.2016
A. Deadlift 5-5-5
B. Tabata 8 x 20:10
Push Press, 40/25 kg
Back Squat (High Bar), 40/25 kg
Bent Over Barbell Row, 40/25 kg
C. 10 rounds for time of:
10 Ski Erg (Calories)s
2 Rope Climbs
"I go, you go"
Donnerstag, 17.11.2016
A. Front Squat Pause 3-3-3-3-3
B. Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings, 32/20 kg
5 Strict Pull-ups
5 Ring Dips
Mittwoch, 16.11.2016
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Alternating Kettlebell Front Rack Walking Lunge 10-10-10, using heaviest weight per set
B. 6 rounds, each round for time, of:
15 Row Calories
12 Hand Release Push-Ups
9 Toes-to-bars
Rest 2 min between rounds.
Dienstag, 15.11.2016
A. Dumbbell / Kettlebell Press (one arm - R) 5-5-5-5, using heaviest weight per set
Dumbbell / Kettlebell Press (one arm - L) 5-5-5-5, using heaviest weight per set
Sumo Deadlift 10-10-10-10, using heaviest weight per set
Ring Row 20-20-20-20, using heaviest weight per set
B. For 5 cycles: AMRAP in 1 min of:
5 Burpees
Double Under
no rest between cycles!
