Samstag, 02.04.2022
A. Back Squat 5-5-5-5-5
B. 7 rounds for time of:
1 Rope Climb, 15 ft
10 Wall Balls, 20/14 lbs
15 Kettlebell Swings, 53/35 lbs
20 Double Unders
C. 8 rounds, each round for time, of:
15 Air Squats
12 Ring Rows
10/7 Bike Calories
Rest 1:1 up to 1:2 (work:rest) between each round.
Freitag, 01.04.2022
A. Log your best Power Clean 1 rep max lift.
B. Every 1 min for 30 mins do:
Max Calories On Air Bike, 30 secs
12 Dumbbell Snatches, 50 lbs
12 Alternating Reverse Goblet Lunges, 53 lbs
Max Effort Toes To Bar, 30 secs
Max Effort Push Up, 30 secs
Donnerstag, 31.03.2022
A. Deadlift 10-10-10-10-10
Dumbbell Bench Press 10-10-10-10-10
B. Complete as many rounds as possible in 10 mins of:
15/12 Ski Erg Calories
6 Strict Pull-ups
C. Complete as many rounds as possible in 10 mins of:
10/7 Assault Bike Calories
10/10 Kettlebell Swings, 53/35 lbs
Mittwoch, 30.03.2022
A. Back Rack Barbell Lunge 10-10-10-10-10
Dumbbell Pull Over 15-15-15-15-15
B. For time:
60 Double Unders
30 Dumbbell Snatches, 50/35 lbs
60 Double Unders
30/21 Row Calories
60 Double Unders
30 Toes-to-bars
60 Double Unders
30/21 Row Calories
60 Double Unders
30 Dumbbell Snatches, 50/35 lbs
Dienstag, 29.03.2022
A. Trap Bar Deadlift 10-10-10-10-10
Dumbbell Shoulder Press 10-10-10-10-10
B. Complete as many rounds as possible in 10 mins of:
50 Double Unders
10 Kettlebell Goblet Squats, 32/24 kg
10 Bar Muscle-ups
Montag, 28.03.2022
A. Record your best 1 Clean + 2 Front Squat 1 Rep Max lift.
B. Hang Power Snatch 3-3-3-3-3
Weighted Pull-up 3-3-3-3-3
C. Complete as many rounds as possible in 12 mins of:
10 Row Calories
15 Push-ups
20 Pistols (Alternating Legs)s
