Montag, 31.08.2020
A. Back Squat 5-5-5-5-5
B. Double Kettlebell Strict Press 5-3-3-1-1-1
C. Each for time: Row: 4x 500 m
Rest 3 mins between efforts.
Sonntag, 30.08.2020
A. Sumo Deadlift 5-5-5-5-5
B. 6 rounds, 20 secs per station, of:
Push-up
Rest 10 secs
Pull-up
Rest 10 secs
C. Complete as many rounds as possible in 15 mins of:
10 Wall Balls, 20/14 lbs, 10 ft
10 Toes To Bars
10 Box Jumps, 24/20 in
Samstag, 29.08.2020
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds
Freitag, 28.08.2020
A. Snatch Pull 3-3-3-3-3 (+ 6 Jumping Lunges + 20 sec Ring L-Sit)
B. For time:
15 Burpee Pull-ups
-- then --
5 rounds of:
10 One Arm Alternating Kettlebell Swings, 24/16 kg
10 Goblet Lunges, 24/16 kg
-- then --
15 Burpee Toes-to-Bars
-- then --
5 rounds of:
10 Goblet Squats, 24/16 kg
10 Ring Rows
-- then --
15 Ski Erg (Calories)s
Donnerstag, 27.08.2020
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 4 rounds, 30 secs per station, of:
One Arm Dumbbell Press In Lunge, pick load
Rest 15 secs
One Arm Dumbbell Press In Lunge, pick load
Rest 15 secs
One Arm Dumbbell Row, pick load
Rest 15 secs
One Arm Dumbbell Row, pick load
Rest 15 secs
Side Plank
Rest 15 secs
Side Plank
C. Row 2 km
Mittwoch, 26.08.2020
A. Hang Power Snatch 3-3-3-3-3
B. Strict Pull-ups 5x max rep
C. Front Squat 10-10-10
D. Lying Tricep Extension 10-10-10
E. Concept 2 BikeErg 4000 m
Dienstag, 25.08.2020
A. Deadlift 3-3-3-3-3
B. Every 1 min for 10 mins, alternating between:
10 Dumbbell Renegade Rows, 20/15 kg
L Sit Hold (Parallette/Rings), 30 secs
C. For time:
50/30 Bike Calories
-- then --
5 rounds of:
5 Toes-to-bars
5 Wall Balls, 9/6 kg
-- then --
50/30 Ski Erg Calories
-- then --
3 rounds of:
3/1 Rope Climbs
10/5 Push-ups
-- then --
100 Double Unders
Montag, 24.08.2020
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. 10 rounds for time of:
5 Chest-to-bar Pull-ups
10 Burpee Box Jumps
15/10 Ski Erg Calories
Sonntag, 23.08.2020
A. Back Squat 10-10-10
B. Tabata 8 x 20:10
Ring Row
Dumbbell Shoulder Press, 20/10 kg
Double Under
Samstag, 22.08.2020
Dumbbell Bench Press 4x25, using same weight per set
Weighted Back Extension 4x25, using same weight per set
Dumbbell Pull Over 4x25, using same weight per set
One Arm Dumbbell Row 4x25, using same weight per set
Dumbbell Goblet Squat 4x25, using same weight per set
Freitag, 21.08.2020
Complete as many rounds as possible in 20 mins of:
2 Rope Climbs
10 One Arm Dumbbell Snatch (Alternating)s, 30/20 kg
2 Rope Climbs
20 Push-up (hand release)s
2 Rope Climbs
30 Double Unders
Donnerstag, 20.08.2020
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift, 100/60 kg
Db Bench, 22.5/12.5 kg
Goblet Squat, 32/24 kg
Pull-up
Mittwoch, 19.08.2020
A. Snatch Pull 3-3-3-3-3
B. Tabata 8 x 20:10
Ring Row
Air Squat
Push-up
Toes-to-bar
Dienstag, 18.08.2020
A. Record your best Hang Power Clean 1 rep max lift.
B. Dumbbell Pull Over 15-15-15-15-15
C. Weighted Pull-up 3-3-3-3-3
D. Walking Lunge 200 m
Montag, 17.08.2020
A. Front Squat Pause 3-3-3-3-3
B. One Arm Kettlebell Shoulder Press 8-8-8-8
C. Bent Over Barbell Row 10-10-10-10
D. For time:
Ski Erg, 500 m
Row, 500 m
Assault Bike, 1000 m
