Sonntag, 20.06.2021
A. 1 Power Clean + 2 Front Rack Alternating Reverse Lunges + 1 Jerk 1-1-1-1-1-1-1-1-1-1
B. Hand Over Hand Sled Pull 1-1-1-1-1, using heaviest weight per set
Dumbbell Shoulder Press 10-10-10-10-10, using heaviest weight per set
C. 5 rounds for time of:
12 Wall Balls, 20/14 lbs
12 Toes-to-bars
Samstag, 19.06.2021
A. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Snatch (one arm - L), 53/35 lbs
Kettlebell Snatch (one arm - R), 53/35 lbs
Pistol (Left Leg)
Pistol (Right Leg)
B. For time:
100 Band Pull Aparts
80 Alternating Dumbbell Bicep Curls, pick load
60 Hand Release Push-ups
40 Ring Dips
C. 5 rounds for time of:
L Sit, 1 min
30 Row Calories
Freitag, 18.06.2021
A. Every 30 secs for 10 mins, alternating between:
5 Deadlifts, pick load
5 Air Squat + Box Jumps
10 Pull Up Progressions
Rest 30 secs
B. 30-20-10 reps, for time of:
Weighted Box Step-up, 24/16 kg
Ring Row
AbMat Sit-ups
C. As many reps as possible in 10 mins of:
Row Calories, 5 mins
Push Press, 115/80 lbs, 5 mins
