Dienstag, 26.10.2021
A. Weighted Pull-up 3-3-3-3-3
Thruster 5-5-5-5-5
B. Deck of Cards: For time: 52 Cards
Hearts: Kettlebell Swings, 53/35 lbs
Spades: Burpees
Clubs: AbMat Sit-ups
Diamonds: Goblet Squats, 53/35 lbs
Aces: Run, 200 m
Montag, 25.10.2021
A. Back Squat 10-10-10-10-10
Bench Press 3-3-3-3-3
Dumbbell Bent Over Row 10-10-10-10-10
B. As many reps as possible in 19 mins of:
Air Bike Calorie, 4 mins
Rest 1 min
Ski Erg Calorie, 4 mins
Rest 1 min
Row Calorie, 4 mins
Rest 1 min
Burpee, 4 mins
Sonntag, 24.10.2021
A. Clean High Pull 5-5-5-5-5
B. For time:
25-20-15-10-5 reps of:
Box Jump Over, 24/20 in
Toes-to-bar
-- then --
5-10-15-20-25 reps of:
Hang Power Snatch, 75/55 lbs
Wall Ball, 20/14 lbs
Samstag, 23.10.2021
A. Rear Foot Elevated Split Squat 10-10-10-10
B. Tabata 8 x 20:10
Push-up
Ring Row
C. For time:
50/30 Air Bike Calories
-- then --
3 rounds of:
10 Burpees Med Ball Run Overhead, 9/6 kg, 100 m
20 AbMat Sit-ups
-- then --
Farmer Walk (2 Plates), 10/5 kg, 200 m
Freitag, 22.10.2021
A. Front Squat Pause 3-3-3-3-3
B. For time:
Run, 400 m
15 Dumbbell Clean & Jerks, 50/35 lbs
15 Pull-ups
15 Knees-to-elbows
Run, 400 m
12 Dumbbell Clean & Jerks, 50/35 lbs
10 Pull-ups
10 Knees-to-elbows
Run, 400 m
9 Dumbbell Clean & Jerks, 50/35 lbs
5 Pull-ups
5 Knees-to-elbows
Donnerstag, 21.10.2021
A. Deadlift 10-10-10-10-10
Dumbbell Overhead Tricep Extension 10-10-10-10-10
B. Tabata 10 x 20:10
Lunge Hold
One Arm Dumbbell Row, pick load
C. Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
30 Double Unders
Mittwoch, 20.10.2021
A. Power Clean 1-1-1-1-1
Dumbbell Bench Press 10-10-10-10-10
Strict Pull-ups 5x10
B. 3 rounds for time of:
Run, 200 m
20 Kettlebell Swings, 53/35 lbs
Run, 200 m
20 Kb Goblet Lunges, 53/35 lbs
Run, 200 m
20 AbMat Sit-ups
