Sonntag, 25.10.2020
A. One Leg Deadlift 10-10-10, using heaviest weight per set
One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
Alternating Pistol 10-10-10, using heaviest weight per set
B. 2 rounds for time of:
Kettlebell Farmer's Walk, 200 m
20 Power Snatches
Run, 400 m
C. For time:
Ski Erg, 500 m
Row, 500 m
Assault Bike, 1000 m
Samstag, 24.10.2020
For time: Deck of Cards
Freitag, 23.10.2020
A. Back Squat (3 sec pause at bottom) 3-3-3
B. Bottom Push-up Hold 3x 30 secs
C. 3 rounds for quality of:
10 Strict Toes-to-bars
Weighted Plank Hold, pick load, 1 min
D. For time:
200 Assault Bike Calories
Double Kettlebell Farmers Carry, 24/16 kg, 400 m
200 Ski Erg Calories
Double Kettlebell Farmers Carry, 24/16 kg, 400 m
Donnerstag, 22.10.2020
A. Power Clean 3-3-3-3-3
B. Dumbbell Shoulder Press 5-5-5-5-5
C. 3 rounds for time of:
50 Double Unders
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Mittwoch, 21.10.2020
A. One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
One Arm Kettlebell Row 15-15-15, using heaviest weight per set
B. Complete as many rounds as possible in 20 mins of:
Handstand Hold, 30 secs
Squat Hold, 30 secs
L Sit Hold, 30 secs
Chin Over Bar Hold, 30 secs
Dienstag, 20.10.2020
A. Front Squat 10-10-10
B. Sled Pull And Push Combination 1-1-1
C. Every 1 min for 24 mins, alternating between:
10/15 Russian Kettlebell Swings, 32/24 kg
10/20 Alternating Kettlebell Reverse Lunges, 32/24 kg
10/20 Ski Erg Calories
Rest 1 min
