Donnerstag, 24.10.2019
A. Lying Tricep Extension 10-10-10-10-10
B. Slow Negative (From Pullup Bar)s 5x Max Rep
C. Back Squat 15-12-9-6-3
D. Complete as many rounds as possible in 12 min of:
10 Dumbbell Snatches, 75/55 lbs
50 Double Unders
Mittwoch, 23.10.2019
A. As many reps in 8 mins as you can of:
Muscle Up, 20 secs
Rest 10 secs
Clean & Jerk, 135/95 lbs, 20 secs
Rest 10 secs
B. Partner-FGB Style
2 rounds, 5 mins per station, of:
Ski Erg Calorie
Wall Ball, 9/6 kg
Row Calorie
Wall Ball darf nicht den Boden berühren. Strafe: 5 Synchron Burpees
Dienstag, 22.10.2019
50-40-30-20-10 reps, for time of:
Dumbbell Bench Press, 20/10 kg
Goblet Squat, 24/16 kg
Back Extension
Ring Row
Montag, 21.10.2019
A. Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Seated Dumbbell Arnold Press, pick load
B. Every 1 min for 10 mins, alternating between:
10 Dumbbell Renegade Rows, 20/15 kg
L Sit Hold (Parallette/Rings), 30 secs
C. 4 rounds for time of:
Farmers Walk, 100 m
100 Double Unders
