Sonntag, 28.08.2022
A. Back Rack Barbell Lunge 10-10-10-10-10
Dumbbell Pull Over 15-15-15-15-15
B. 21-15-9 reps, for time of:
Handstand Push-up
Pull-up
C. For time:
50/50 Assault Bike Calories
50/50 Push-ups
50/50 AbMat Sit-ups
50/50 Air Squats
Samstag, 27.08.2022
A. Hang Power Snatch 3-3-3-3-3
B. "DVB"
For time:
Medicine Ball Run, 20/14 lbs, 1 mi
-- then --
8 rounds of:
10 Wall Balls, 20/14 lbs
1 Rope Climb, 15 ft
-- then --
Medicine Ball Run, 20/14 lbs, 800 m
-- then --
4 rounds of:
10 Wall Balls, 20/14 lbs
1 Rope Climb, 15 ft
-- then --
Medicine Ball Run, 20/14 lbs, 400 m
-- then --
2 rounds of:
10 Wall Balls, 20/14 lbs
1 Rope Climb, 15 ft
Freitag, 26.08.2022
5 rounds, 1 min per station, for max reps of:
Dumbbell Bench Press, 22.5/15 kg
Rest 30 secs
Kettlebell Goblet Squat, 24/16 kg
Rest 30 secs
Renegade Row, 22.5/15 kg
Rest 30 secs
Ski Erg Calorie
Rest 30 secs
Weighted Back Extension, 15/9 kg
Rest 30 secs
Unbroken Double Unders
Rest 30 secs
Knee Raise
Rest 30 secs
Donnerstag, 25.08.2022
A. For quality: Handstand Walk Practice, 10 mins
B. Log your best Deadlift 1 rep max lift.
C. "Fight Club"
3 rounds, 1 min per station, for reps:
Thruster, 95/65 lbs
Power Clean, 95/65 lbs
Box Jump Over, 24/20 in
Pull-up
Assault Bike Calorie
Rest 1 min
Mittwoch, 24.08.2022
A. Back Squat 3-3-3-3-3
Dumbbell Bench Press 10-10-10-10-10
B. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 mins between each round.
C. Every 1 min for 12 mins, alternating between:
Plank Hold, 30 secs
L-Sit Hold, 30 secs
Flutter Kick, 30 secs
Hanging Knee Raise Hold, 30 secs
Dienstag, 23.08.2022
A. Trap Bar Deadlift 10-10-10-10-10, using heaviest weight per set
Dumbbell Shoulder Press 10-10-10-10-10, using heaviest weight per set
B. Tabata 10 x 20:10 One Arm Dumbbell Row, pick load
C. As many reps as possible in 15 mins of:
Bike Calorie, 5 mins
Air Squat, 4 mins
Double Under, 3 mins
Toes-to-bar, 2 mins
Burpee-to-Target, 1 min
Montag, 22.08.2022
A. Front Squat 5-5-5
Dumbbell Pull Over 15-15-15
B. Every 1 min for 30 mins, alternating between:
1 Clean
12/10 Row / Ski Erg / Bike Calories
10 Push-ups
Pull-up Bar Hang, 30 secs
Rest 1 min
