Sonntag, 27.09.2020
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 5 rounds for time of:
Walking Lunge, 30 m
Single Arm Farmer Carry, 24/16 kg, 200 m
30 AbMat Sit-ups
Samstag, 26.09.2020
A.Back Squat 3-3-3-3-3
B. Complete as many rounds as possible in 18 mins of:
12 Row Calories
15 Wall Balls, 9/6 kg
12 One Arm Dumbbell Snatch (Alternating)s, 22.5/15 kg
9 Toes-to-bars
Freitag, 25.09.2020
A. 3 rounds for quality of:
3 Rope Climbs
Lunge Hold, 2 mins
Side Plank, 1 min
Parallette L-Sit Hold, 30 secs
B. Pull Over 15-15-15
C. For time:
Concept 2 BikeErg, 2500 m
Row, 1500 m
Ski Erg, 500 m
Donnerstag, 24.09.2020
A. Trap Bar Deadlift 5-5-5-5-5
B. "Jack"
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
Mittwoch, 23.09.2020
A. As many reps as possible in 2 mins of: Double Under
B. Bench Press 5-5-5-5-5
C. Each for time: Row: 4x 500 m
