Sonntag, 05.07.2020
A. For quality: Handstand Walk Practice, 10 mins
B. Deadlift 5-5-5-5-5
C. Complete as many rounds as possible in 15 mins of:
Row, 250 m
25 Push-ups
Samstag, 04.07.2020
A. Overhead Walking Lunge 10-10-10
B. A single set of Toes-to-bars for max reps.
C. A single set of L Sit Holds for max reps.
D. For quality:
Double Under Practice, 3 mins
50 Ring Rows
AbMat Sit-up, 2 mins
50 Bench Dips
Double Under Practice, 3 mins
E. Tabata 8 x 20:10 Side Plank
Freitag, 03.07.2020
A. Back Squat 5-5-5-5-5
B. 5 rounds for time of:
15 Kettlebell Swings, 2/1.5 pood
15 Push Up (Deficit)s, hands on 25-lb. plates
Run, 400 m
Donnerstag, 02.07.2020
A. Snatch High Pull 3-3-3-3
B. Every 1 min for 12 mins, alternating between:
1 Pause Overhead Squat, 20/15 kg, 20 secs
15 AbMat Sit-ups
7 Strict Pull-ups
Mittwoch, 01.07.2020
A. As many reps as possible in 3 mins of: Double Under
B As many reps as possible in 3 mins of: Bench Press, 60/30 kg
C. One Arm Dumbbell Row 12-12-12-12
D. One Arm Kettlebell Shoulder Press 8-8-8-8
E. Lying Tricep Extension 10-10-10
F. Barbell Lunge 10-10-10
Dienstag, 30.06.2020
A. Front Squat 3-3-3-3-3
B. Tabata 8 x 20:10
Deadlift, pick load
Ring Row
Wall Ball, pick load
Montag, 29.06.2020
A. Sled Rope Pull 1-1-1
B. Tabata 5 x 30:15
Assault Bike Calories
Rest 1 min
Row Calories
Rest 1 min
Ski Erg Calories
Rest 1 min
Double Under
