Sonntag, 25.07.2012
A. Record your best Deadlift 1 rep max lift.
B. 5 rounds for time of:
5/3 Rope Climbs
10 One Arm Dumbbell Bench Press
15 Medicine Ball Squat Jumps
20 Alternating Single Leg Toes-to-bars
25 Kettlebell Goblet Squats
C. For time:
25 AbMat Sit-ups
25 Flutter Kicks (4 Count)s
25 Crunches
25 Alternating Toe Touches
25 Plate Russian Twists, 25 lbs
25 Plate V-ups, 25 lbs
25 Hello Dollies
25 Bicycle Crunches
25 Leg Raises
25 AbMat Sit-ups
Samstag,24.07.2021
A. Weighted Box Step-up 10-10-10
Toes-to-bars 3x max rep
Handstand Hold 3x 30 secs
B. Sean McCarthy - Team version
10 rounds (5 rounds each) for time of:
5 Pull-ups
10 Push-ups
15 Sit-up (abmat)s
20 Squats
400 m Run
At the beginning one team member will run 400m the other will begin the gymnastic skills. Only when both are finished these elements will they tag and swap roles. Post total time when both are finished 5 rounds.
Freitag, 23.07.2021
A. 1 Power Clean + 3 Front Squat 1-1-1-1-1
B. 5 rounds, 45 secs per station, for max reps of:
Push-up
Rest 15 secs
Bicep Curl, pick load
Rest 15 secs
Dumbbell Tricep Extension (Laying), pick load
Rest 15 secs
Band Pull Apart
Rest 15 secs
C. For time:
Ski Erg, 500 m
Row, 500 m
Assault Bike, 1000 m
Donnerstag, 22.07.2021
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. Bottoms Up Kettlebell Press 10-10-10
One Arm Dumbbell Row 10-10-10
Back Rack Barbell Lunge 10-10-10
C. Team: Row 5000 mi
Mittwoch, 21.07.2021
A. Trap Bar Deadlift 10-10-10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
Hand Over Hand Sled Pull 1-1-1-1-1, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Kettlebell Goblet Squat
Ski Erg Calories
Plank Hold
