Sonntag, 24.01.21
A. 4 rounds for time of:
35 Air Squats
60 Single Leg Hip Extensions
8 Lunge + Twists
40 Back Scales
40 Forward Lunges
B. Complete as many rounds as possible in 12 mins of:
5 Push-ups
10 Bent Over Rows, 20 kg
10 Push-ups
20 Bent Over Rows, 20 kg
15 Push-ups
30 Bent Over Rows, 20 kg
20 Push-ups
40 Bent Over Rows, 20 kg
25 Push-ups
50 Bent Over Rows, 20 kg
30 Push-ups
60 Bent Over Rows, 20 kg
35 Push-ups
70 Bent Over Rows, 20 kg
40 Push-ups
80 Bent Over Rows, 20 kg
45 Push-ups
90 Bent Over Rows, 20 kg
50 Push-ups
100 Bent Over Rows, 20 kg
Samstag, 23.01.21
A. 3 rounds for time of:
20 Reverse Alternating Lunges
20 Goodmornings
20 Alternating Penguin Heel Taps
10 Jumping Alternating Lunges
10 Arch Holds, 2 secs
10 Plank Jacks
B. A single Push-up Plank Hold hold for max time.
C. Tabata 8 x 20:10
Dumbbell Thruster, pick load
Dumbbell Sumo Squat To Curl, pick load
Lunge Hold
Freitag, 22.01.21
A. Band Pull Aparts 3x30
B. Tricep Extension (Standing) 20-20-20
C. Bottom Push-up Hold 3x 30 secs
D. 5 rounds, 1 min per station, for max reps of:
Bent Over Row, pick load
Weighted L Crunch, pick load
E. Every 1 min for 16 mins, alternating between:
Run, 100 m
20 Kettlebell Swing (American)s, 24/16 kg
40 Mountain Climbers
20 AbMat Sit-ups
Donnerstag, 21.01.21
A. Complete as many rounds as possible in 10 mins of:
10 Side Plank Rotations
6 Front-to-Back Scales
10 Kettlebell Deadbugs
B. In 12 mins do:
Wall Sit, 2 mins
then in the remaining time, AMRAP of:
20 Alternating Split Snatches, pick load
15 Air Squats
10 V-ups
