Sonntag, 01.08.2021
A. Tempo Front Squat 3-3-3-3-3 (5-3-X-2)
Dumbbell Pull Over 15-15-15-15-15
B. For distance: Farmers Walk (Kettlebell), 5 mins
C.Tabata 5 x 30:15
Tabata Assault Bike Calories
Rest 1 min
Tabata Row Calories
Rest 1 min
Tabata Ski Erg Calories
Rest 1 min
Tabata Double Under
Samstag, 31.07.2021
A. Deadlift 5-5-5
Dumbbell Bench Press 10-10-10
B. Morrison
50-40-30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump, 24/20 in
Kettlebell Swing, 1.5/1 pood
Freitag, 30.07.2021
As many reps as possible in 25 mins of:
15/12 Assault Bike Calories
1 round of Cindy
3 Power Clean & Jerks, 135/95 lbs
15/12 Assault Bike Calories
1 round of Cindy
6 Power Clean & Jerks, 135/95 lbs
15/12 Assault Bike Calories
1 round of Cindy
9 Power Clean & Jerks, 135/95 lbs
...
Continue adding 3 Power Clean & Jerk reps each round until time expires.
1 round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
Donnerstag, 29.07.2021
A. Trap Bar Deadlift 10-10-10
B. Tabata 8 x 20:10
Ring Row
L-Sit Hold
Side Plank
Double Unders
C. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Kettlebell Snatch (one arm - L), 53/35 lbs
Kettlebell Snatch (one arm - R), 53/35 lbs
Pistol (Left Leg)
Pistol (Right Leg)
Mittwoch, 28.07.2021
A. Lying Tricep Extension 10-10-10-10-10
Bent Over Barbell Row 10-10-10-10-10
Back Squat 5-5-5-5-5
B. For time: Deck of Cards
