Sonntag, 01.11.2020
A. Prowler Pull/Push 1-1-1-1-1
B. For time:
Dumbbell Farmers Carry, pick load, 200 m
40 Wall Balls
Plank Hold, 1 min
Double Dumbbell Front Rack Carry, 200 m
40 Alternating Dumbbell Snatches, pick load
Plank Hold, 1 min
Double Dumbbell Overhead Carry, 200 m
40 Air Squats
Plank Hold, 1 min
Samstag, 31.10.2020
A. Front Squat 3-3-3-3-3
B. Every 1 min for 10 mins, alternate between:
3 Toes-to-bars + 2 Pull-ups + 1 Chest-to-bar Pull-up
Ring Support Hold, 30 secs
C. Every 1 min for 12 mins, alternating between:
Ski Erg
Low Plank, 30 secs
Concept 2 Bike Erg
Superman Hold, 45 secs
Freitag, 30.10.2020
A. Record your best Hang Power Clean 1 rep max lift.
B. 3 rounds for time of:
L-Sit, 1 min
Handstand Hold, 2 mins
Row, 500 m
Donnerstag, 29.10.2020
A. Bent Over Barbell Row 10-10-10-10-10
B. Dumbbell Pull Over 15-15-15-15-15
C. 3 rounds, 1 min per station, of:
Slam Ball, 15/9 kg
Ski Erg Calorie
Kettlebell Goblet Lunge, 24/16 kg
Rest 1 min
Mittwoch, 28.10.2020
A. Deadlift 5-5-5-5-5
B. 21-15-9 reps, for time of:
Air Bike Calorie
Toes-to-bar
Shoulder-to-Overhead, 135/95 lbs
Dienstag, 27.10.2020
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 1-Arm Bench Support DB Row 10-10-10-10-10
C. 3 rounds, 1 min per station, for reps:
Tuck Jump
Plank Shoulder Tap
Lunge
Jumping Jack
Rest 1 min
Montag, 26.10.2020
A. Back Squat 10-10-10-10-10
B. For time:
Row, 2 km
150 Double Unders
-- then --
10 rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
