Freitag, 27.08.2021
A. Record your best 1 Power Clean + 3 Front Squat 1 Rep Max lift.
B. 5 rounds, 1 min per station, of:
Box Jump, 24/20 in
Wall Ball, 20/14 lbs
Row Calories
Rest 1 min
Donnerstag, 26.08.2021
A. Trap Bar Deadlift 5-5-5-5-5
B. Bench Press 10-10-10-10-10
C. 3 rounds, 30 secs per station, for max reps of:
Ring Pull-up
Rest 30 secs
Tuck Sit
Rest 30 secs
Toes Through Ring
Rest 30 secs
Handstand Hold
Rest 30 secs
D. Tabata 8x20:10 Double Under
Mittwoch, 25.08.2021
A. Front Squat 5-5-5-5-5
B. Hang Power Snatch 3-3-3-3-3
C. Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
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
