Dienstag, 24.08.2021
A. Dumbbell Shoulder Press 10-10-10-10-10
Bent Over Barbell Row 10-10-10-10-10
B. Complete as many rounds as possible in 16 mins of:
20 Dumbbell Deadlifts, pick load
16 Dumbbell Front Rack Walking Lunges, pick load
12 Dumbbell Push-ups
Run, 200 m
Rest 1 min
Montag, 23.08.2021
A. Back Squat 10-10-10
Dumbbell Pull Over 15-15-15
B. Complete as many rounds as possible in 16 mins of:
5 Power Cleans, 155/115 lbs
8 Pull-ups
30 Double Unders
Sonntag, 22.08.2021
A. Snatch High Pull 3-3-3-3-3
B. Complete as many rounds as possible in 16 mins of:
14 Wall Balls, 9/6 kg
12 Toes-to-bars
10 Ground-to-Overheads, 35/25 kg
Samstag, 21.08.2021
A. Bench Press 5-5-5
Goblet Cossack Squat 12-12-12
Dumbbell Bent Over Row 12-12-12
B. Deck of Cards
Hearts: Kettlebell Swings, 53/35 lbs
Spades: Burpees
Clubs: AbMat Sit-ups
Diamonds: Goblet Squats, 53/35 lbs
Aces: Run, 200 m
