Montag, 31.07.2017
A. Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
B. Complete as many rounds as possible in 25 mins of:
5 Burpee Pull-ups
10 Ground To Overheads, 30/50 kg
max rep Ski Erg (Calories)s
Rest 2:30
Sonntag, 30.07.2017
A. As many reps in 12 mins as you can of:
Double Under, 1 min
Dumbbell Snatch, 50 lbs, 1 min
Double Under, 2 mins
Dumbbell Snatch, 50 lbs, 2 mins
Double Under, 3 mins
Dumbbell Snatch, 50 lbs, 3 mins
B. For time:
Row, 1000 m
Ski Erg, 500 m
25 Knees To Elbows
C. Each for time: Prowler Push: 5x 15 m
Samstag, 29.07.2017
A. Front Squat 5-5-5
B. 3 rounds, 1 min per station, of:
Airdyne Calories
Push-up
Pull-up (rings)
Wall Ball
Freitag, 28.07.2017
A. 4 rounds for time of:
12 Renegade Rows, 15/10 kg
6 Alternating Kettlebell Clean & Press
1 Legless Rope Climb
B. Tabata 8 x 20:10
Air Squat
Ski Erg
Side Plank
Donnerstag, 27.07.2017
A. 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
B. For time: 200 Dumbbell Walking Lunges, 20/10 kg
Mittwoch, 26.07.2017
A. Front Squat 5-5-5-5-5
B. 21-18-15-12-9-6-3 reps, for time of:
Kettlebell Sumo Deadlift High-pull, 24/16 kg
Push-up
C. A single set of Toes Through Rings for max reps.
