Sonntag, 31.07.2016
A. For time:
Ski Erg, 30 secs
Rest 30 secs
Ski Erg, 30 secs
Rest 30 secs
Ski Erg, 30 secs
Rest 30 secs
Ski Erg, 30 secs
Rest 30 secs
Ski Erg, 30 secs
Rest 30 secs
Ski Erg, 30 secs
Rest 1 min
Row, 500 m
B. Complete as many rounds as possible in 15 mins of:
5 Thrusters, 50/30 kg
10 Bent Over Barbell Rows, 50/30 kg
Run, 200 m
Samstag, 30.07.2016
A. Bench Press 10-5-10-5-10, using heaviest weight per set
Weighted Box Jump 5-5-5-5-5, using heaviest weight per set
B. Partner Deck of Death
wall ball
synchron knee to elbows
synchron jumping lunges
synchron shuttle run
Freitag, 29.07.2016
A. Sumo Deadlift 10-5-5-10-20
B. "Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Donnerstag, 28.07.2016
A. Record your best Power Clean 1 Rep Max lift.
B. For time:
15 Burpee Pull-ups
-- then --
5 rounds of:
10 One Arm Alternating Kettlebell Swings, 24/16 kg
10 Goblet Lunges, 24/16 kg
-- then --
15 Burpee Toes-to-Bars
-- then --
5 rounds of:
10 Goblet Squats, 24/16 kg
10 Ring Rows
-- then --
15 Ski Erg (Calories)s
Mittwoch, 27.07.2016
A. Tabata (8 x 20:10)
Bent Over Barbell Row, 50/30 kg
Push-up
Alternating Dumbbell Bicep Curl, 15/10 kg
Hanging Knee Raise
Dumbbell Arnold Press, 15/10 kg
B. Bring Sally up... bring Sally down: Back Squat 135/95 lbs
Dienstag, 26.07.2016
A. For time: 200 Dumbbell Walking Lunges, 15/10 kg
B. Complete as many rounds as possible in 20 mins of:
max rep Bench Press, 0.5x bodyweight
max rep Pull-ups
max rep Bench Press, 0.5x bodyweight
max rep Pull-ups
max rep Bench Press, 0.5x bodyweight
max rep Pull-ups
max rep Bench Press, 0.5x bodyweight
max rep Pull-ups
max rep Bench Press, 0.5x bodyweight
max rep Pull-ups
Montag, 25.07.2016
A. As many reps as possible in 3 mins of: Farmers Walk (Dumbbell)
B. As many reps as possible in 2 mins of: AbMat Sit-up
C. As many reps as possible in 1 min of: Burpee
D. For time:
1 Rope Climb
2 Prowler Pushes
3 Burpee Box Jumps
4 Strict Pull-ups
5 Handstand Push-ups
6 Kettlebell Swings, 32/24 kg
7 Knees To Elbows
8 Push-ups
9 Ring Rows
10 Ski Erg (Calories)s
