Donnerstag, 31.10.2019
A. 3 rounds for time of:
Run, 400 m
20 Dumbbell Bench Press, 50/35 lbs
B. For Time: Deck of Cards
Toes to Bars
SlamBall Squat 20-18/ 15-12
Ring Row
Kettlebell High Pull 24/16
Mittwoch, 30.10.2019
A. 5 rounds for time of:
10 Power Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs
B. Sled Rope Pull 1-1-1
C. L-Sit 3x max hold
Dienstag, 29.10.2019
A. For quality: Handstand Walk Practice, 10 mins
B. Snatch Pull 3-3-3
C. For time:
200 Double Unders
100 One Arm Alternating Kettlebell Swings, 24/16 kg
50 Kettlebell Press (Bell Up)s, 24/16 kg
Breaks at the double unders: 10,9,8... Cal ROW
every Break at the KB-Swings: 10 Abmat Sit Ups
ervery time the Bell goes down perform 1 Strict Pull Ups (one arm press,50 total, but you must press the same reps with each arm)
Montag, 28.10.2019
A. Weighted Pull-up 5-4-3-2-1
B. Dumbbell Pull Over 15-15-15
C. Side Plank 2x 120 secs
D. Walking Lunge 200 m
