Sonntag, 18.10.2020
A. Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set
Bench Press 10-5-3-10-20, using heaviest weight per set
B. In teams of 2, complete as many rounds as possible in 20 mins of:
10 Row Calories
15 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 1.5/1 pood
Alternate exercises: team member 1 starts with the row. When he/she reaches 10 Row Calories, team member 2 starts the Wall Balls. When he/she finishes 15 Wall Balls, team member 1 starts the Kettlebell Swings. When he/she finishes team member 2 starts Rowing, and so on and so forth...Log total rounds completed and team member in notes.
Samstag, 17.10.2020
A. 1-1-1-1-1 of the following complex: 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat
B. Every 1 min for 15 mins, alternating between:
15/10 Ski Erg Calories
10/5 Strict Pull-ups
20 Parallette L-Sit Holds
Freitag, 16.10.2020
A. 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
B. 5 rounds, 1:30 each, for max reps of:
3 Rope Climbs
max reps in remaining time Concept 2 Bike Ergs
Rest 1:30
