Sonntag, 20.05.2018
A. For time, fast and heavy:
21 Dumbbell Thrusters, pick load
Run, 400 m
18 Dumbbell Thrusters, pick load
Run, 400 m
15 Dumbbell Thrusters, pick load
Run, 400 m
Samstag, 19.05.2018
A. Find your Power Snatch 1 Rep Max.
B. For time: 50 Toes-to-bars
C. For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Freitag, 18.05.2018
A. Bench Press 3-3-3-3-3
B. Goblet Squat 25-25-25, using heaviest weight per set
Dumbbell Bicep Curl 15-15-15, using heaviest weight per set
Rear Delts Dumbbell Side Raise 10-10-10, using heaviest weight per set
C. For time: 50 Assault Bike Calories
Donnerstag, 17.05.2018
A. Power Clean 5-3-3-1-1, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. 8 rounds, 20 secs per station, of:
Strict Pull-up
Rest 10 secs
Push-up
Rest 10 secs
Toes-to-bar
Rest 10 secs
Air Squat
Rest 10 secs
Mittwoch, 16.05.2018
A. Tabata 8 x 20:10
Front Squat, 60/40 kg
Dumbbell Shoulder Press, 15/10 kg
B. Every 1 min for 20 mins, alternating between:
3 Jump Rope (Singles)s
20 Ski Ergs
15 Kettlebell Swings
5 Burpee Box Jump Overs
