Sonntag, 24.04.2022
A. Hang Power Snatch 3-3-3-3-3
B. Complete as many rounds as possible in 30 mins of:
30/20 Ski Erg Calories
15 Goblet Squats, 24/16 kg
Farmer Walk (2 Plates), 10/5 kg, 100 m
30/20 Row Calories
15 Wall Balls, 9/6 kg
Med Ball Run Overhead, 9/6 kg, 100 m
30/20 Concept 2 Bike Ergs
15 AbMat Sit-ups
10 Burpees
Samstag, 23.04.2022
A. Back Rack Barbell Lunge 10-10-10-10-10
Dumbbell Bench Press 10-10-10-10-10
B. Bent Over Barbell Row 10-10-10
Dumbbell Shoulder Press 10-10-10
C. Complete as many rounds as possible in 10 mins of:
20/16 Row / Ski Erg / Bike Calories
15 Kettlebell Swings, pick load
10 AbMat Sit-ups
Freitag, 22.04.2022
A. Trap Bar Deadlift 10-10-10-10-10
B. Complete as many rounds as possible in 25 mins of:
Run, 400 m
6 rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
-- then --
Run, 400 m
3 rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
Donnerstag, 21.04.2022
A. Back Squat 5-5-10-10-25
Dumbbell Pull Over 15-15-15-15-15
B. For time:
100 Double Unders
15 Toes-to-bars
20 Push-ups
25 Wall Balls
30 Russian Kettlebell Swings
100 Double Unders
30 Russian Kettlebell Swings
25 Wall Balls
20 Push-ups
15 Toes-to-bars
100 Double Unders
Mittwoch, 20.04.2022
A. DT
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
B. 5 rounds, 1 min per station, for max reps of:
Ski Erg Calorie
Rest 15 secs
Pull-up Hold
Rest 15 secs
Concept 2 Bike Erg
Rest 15 secs
AbMat Sit-up
Rest 15 secs
Dienstag, 19.04.2022
A. Bench Press 3-3-3-3-3
Dumbbell Bent Over Row 10-10-10-10-10
B. Complete as many rounds as possible in 15 mins of:
Run, 200 m
16 Goblet Lunges, 20/15 kg
12 One Arm Alternating Dumbbell Snatches, 20/15 kg
9 Toes-to-bars
