Dienstag, 20.07.2021
A. Back Squat 10-10-10
B. Every 1 min for 9 mins, alternating between:
Ring Support Hold, 30 secs
Bar Hang, 30 secs
Handstand Hold, 30 secs
C. As many reps as possible in 20 mins of:
5 AbMat Sit-ups
5 Kettlebell Swings, 24/16 kg
5 Push-ups
5 Hanging Knee Raises
5 Jumping Air Squats
10 AbMat Sit-ups
10 Kettlebell Swings, 24/16 kg
10 Push-ups
10 Hanging Knee Raises
10 Jumping Air Squats
15 AbMat Sit-ups
15 Kettlebell Swings, 24/16 kg
15 Push-ups
15 Hanging Knee Raises
15 Jumping Air Squats ...
Continue adding 5 reps each round to each movement until time expires.
Montag, 19.07.2021
A. 5 rounds, 45 secs per station, for max reps of:
One Leg Double Dumbbell Deadlift, pick load
Rest 30 secs
Dumbbell Bench Press, pick load
Rest 30 secs
Dumbbell Lunge, pick load
Rest 30 secs
Ring Row
Rest 30 secs
Abdominal Exercises
Rest 30 secs
B. 7 rounds, 1:30 each, for max reps of:
12/9 Row / Ski Erg / Bike Calories
max reps in remaining time Pull Up / Jumping Pull Ups
max reps in remaining time Wall Balls, pick load
Rest 1 min
