Sonntag, 28.06.2020
A. Find your Power Clean & Push Jerk 1 Rep Max.
B. For time:
50 Row Calories
50 Toes-to-bars
Samstag, 27.06.2020
A. Back Squat 5-5-5-5-5
B. Lying Tricep Extension 10-10-10-10-10
C. Complete as many rounds as possible in 13 mins of:
10 Jumping Alternating Lunges
15 Push-ups
20 AbMat Sit-ups
Farmer Carry, 53/35 lbs
Freitag, 26.06.2020
A. Record your best Power Snatch 1 rep max lift.
B. Every 1 min for 12 mins, alternating between:
4 Weighted Strict Tempo Pull-ups
L Sit Hold (Parallette/Rings), 30 secs
C. Ski Erg 2000 m
Donnerstag, 25.06.2020
Dumbbell Bench Press 4x25, using same weight per set
Weighted Back Extension 4x25, using same weight per set
Dumbbell Pull Over 4x25, using same weight per set
One Arm Dumbbell Row 4x25, using same weight per set
Dumbbell Goblet Squat 4x25, using same weight per set
Mittwoch, 24.06.2020
A. Shoulder Press 5-5-5-5-5
B. Tabata Ring Row 8 x 20:10
C. 3 rounds for time of:
50 Row Calories
150 Double Unders
50 Walking Lunges
Dienstag, 23.06.2020
A. Record your best Power Clean 1 rep max lift.
B. Dumbbell Pull Over 15-15-15
C. Strict Pull-ups 3x max rep
D. Walking Lunge 200 m
Montag, 22.06.2020
A. Back Squat 20-20-20
B. 3 rounds for quality of:
10 Dumbbell Bench Press, pick load
25 Banded Pull Aparts
10 Dumbbell Stiff Legged Deadlifts, pick load
25 AbMat Sit-ups
Rest 2 mins
