Freitag, 01.07.2022
A. Back Squat 10-10-10-10-10
B. 5 rounds for time of:
Prowler Push Low, 15 m
Double Kettlebell Front Rack Carry, 100 m
Plate Pinch Farmers Carry, 100 m
15/10 Ski Erg Calories
Donnerstag, 30.06.2022
A. Deadlift 5-5-5
B. Hang Power Snatch 3-3-3-3-3
Strict Pull-ups 5x max rep
C. For time:
50/30 Air Bike Calories
-- then --
3 rounds of:
10 Burpees
Med Ball Run Overhead, 9/6 kg, 100 m
20 AbMat Sit-ups
-- then --
Farmer Walk (2 Plates), 10/5 kg, 200 m
Mittwoch, 29.06.2022
A. Record your best Power Clean + Hang Squat Clean + Front Squat 1 Rep Max lift.
B. Dumbbell Bench Press 10-10-10-10-10
C. Complete as many rounds as possible in 12 mins of:
5 Strict Handstand Push-ups
10 Toes-to-bars
15 Ring Dips
30 Double Unders
D. 3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Ski Erg Calories
Dienstag, 28.06.2022
A. Trap Bar Deadlift 10-10-10-10-10, using heaviest weight per set
Dumbbell Shoulder Press 10-10-10-10-10, using heaviest weight per set
B. For time:
60 Assault Bike Calories
50 Air Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
10 Burpees
Montag, 27.06.2022
A. Back Rack Barbell Lunge 10-10-10-10-10
Dumbbell Pull Over 15-15-15-15-15
B. Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Power Cleans, 115/80 lbs
30 Double Unders
15 Toes-to-bars
