Samstag, 30.01.21
A. Complete as many rounds as possible in 10 mins of:
10 Kettlebell Goblet Squats, 55/35 lbs
15 Kettlebell Swings, 55/35 lbs
B. 3 rounds for max reps of:
max rep Shoulder Press, pick load
max rep Bent Over Rows, pick load
max rep Floor Press, pick load
max rep Bicep Curls, pick load
Rest 3 mins
Freitag, 29.01.21
A. 3 rounds for quality of:
Low Bear Crawl, 50 ft
20 Russian Twists, pick load
40 Bicycle Crunches
B. Tabata 6 x 20:10
Back Scale
Jumping Jack Complex
Front Scale
Floating X Plank
Side Plank
Arch Hold
Donnerstag, 28.01.21
A. 3 rounds for quality of:
20 Cossack Squats
15 Band Pull Aparts
Hollow Hold, 20 secs
B. Complete as many rounds as possible in 12 mins of:
12 Push-ups
12 Pistols
12 Dumbbell Snatches, 20/15 kg
Mittwoch, 27.01.21
For time:
100 Dumbbell Bent Over Side Laterals
90 Crunches
80 Bent Over Barbell Rows
70 Push Press
60 Jumping Alternating Lunges
50 Knee-to-elbow Planks
40 Push-ups
30 Dumbbell Sumo Squat To Curls
20 V-ups
10 Burpees
Dienstag, 26.01.21
A. Band Pull Aparts 1x100
B. 3 rounds for max reps of:
max rep Lying Tricep Extensions, pick load, 1 min
max rep Deadlifts, pick load, 2 mins
Lunge Hold, 3 mins
Plank Hold, 2 mins
max rep AbMat Sit-ups, 1 min
Montag, 25.01.21
A. Every 1 min for 10 mins, alternating between:
L-Sit Hold, 20 secs
Wall Facing Handstand Hold, 20 secs
B. 3 rounds for time of:
20 One Arm Dumbbell Snatch (Alternating)s, 70/50 lbs
20 Dumbbell Goblet Squats, 70/50 lbs
Run, 200 m
