Sonntag, 30.01.2022
A. Find your best Power Clean 1 rep max lift.
B. Front Squat 5-5-5-5-5
Ring Support Hold 5x Max Hold
C. For time:
75 Wall Balls, 20/14 lbs
50/35 Bike Calories
-- then --
10 rounds of Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Samstag, 29.01.2022
5 rounds, 1 min per station, for max reps of:
Dumbbell Bench Press, 22.5/12.5 kg
Rest 30 secs
Dumbbell Box Step-up, 22.5/12.5 kg
Rest 30 secs
Plank Shoulder Tap
Rest 30 secs
Strict Toes-to-bar
Rest 30 secs
Ski Erg Calorie
Rest 30 secs
Row Calorie
Rest 30 secs
Freitag, 28.01.2022
A. Prowler Push 1-1-1-1, using heaviest weight per set
Sled Pull 1-1-1-1, using heaviest weight per set
B. 3 rounds for quality of:
5 Double Kettlebell Hang Cleans, pick load
Double Kettlebell Front Rack Carry, pick load, 100 m
20/15 Ski Erg Calories
30 Banded Pull Aparts
Rest 2 mins
C. Every 1 min for 15 mins, alternating between:
Overhead Walking Lunge, 95/65 lbs, 50 ft
Muscle-up, 40 secs
50 Double Unders
Donnerstag, 27.01.2022
A. Find your best Deadlift 1 rep max lift.
B. Complete as many rounds as possible in 15 mins of:
30 Air Squats
20 Hang Power Snatches, 75/55 lbs
10 Strict Pull-ups
Mittwoch, 26.01.2022
A. Every 1 min for 15 mins, alternating between:
20/17 Row / Air Bike Calories
15 Toes-to-bars
3 Rope Climbs
B. 3 rounds for time of:
Run, 400 m
20 Dumbbell Bench Press, 50/35 lbs
C. Complete as many rounds as possible in 12 mins of:
Farmers Walk (Kettlebell), 32/24 kg, 100 m
15 Ski Erg (Calories)s
Dienstag, 25.01.2022
Back Rack Barbell Lunge 10-10-10
Dumbbell Pull Over 15-15-15
B. Tabata 8x20:10
Back Squat, 95/65 lbs
Rest 1 min
L Sit
Rest 1 min
Ring Row
Rest 1 min
Handstand Hold
Rest 1 min
Row Calories
