Freitag, 21.01.2022
A. Record your best Power Clean 1 rep max lift.
B. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
C. Complete as many rounds as possible in 10 mins of:
20 Dumbbell Plank Pull Acrosses, 35/25 lbs
8 2 Lunge + 1 Squats, 35/25 lbs
D. As many reps as possible in 10 mins of: Row Calorie
As many reps as possible in 10 mins of: Ski Erg Calorie
Donnerstag, 20.01.2022
A. Front Squat Pause 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
Lying Tricep Extension 10-10-10-10-10
Handstand Hold 5x max hold
B. Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
30 Double Unders
Mittwoch, 19.01.2022
A. In 10 mins do:
100/75 Concept 2 Bike Ergs
then in the remaining time, AMRAP of:
10 Burpees
20 AbMat Sit-ups
B. Complete as many rounds as possible in 10 mins of:
100/65 Air Bike Calories
max rep Kettlebell Farmers Walks, 32/24 kg, m
C. In 10 mins do:
100/75 Row Calories
then in the remaining time, AMRAP of:
10 Wall Balls, 9/6 kg
20 Hanging Knee Raises
D. In 10 mins do:
100/75 Ski Erg Calories
then in the remaining time, AMRAP of:
10 Ball Slams, pick load
20 Box Step-ups
Dienstag, 18.01.2022
A. Every 1 min for 21 mins, alternating between:
15/12 Row Calories
10 Bench Press, 155/105 lbs
15 Kettlebell Swings, 70/53 lbs
B. Complete as many rounds as possible in 16 mins of:
6 Ring Rows
6 Push-ups
12 AbMat Sit-ups
12 Kettlebell Goblet Squats
