Freitag, 03.09.2021
A. Every 1:30 for 10:30.
Snatch Pull + Low Hang Power Snatch, pick load
B. Every 1 min for 36 mins, alternating between:
Assault Bike
Row
Ski Erg
6 Deadlifts
Assault Bike
Row
Ski Erg
6 Handstand Walks
Assault Bike
Row
Ski Erg
6 Toes-to-bars
Donnerstag, 02.09.2021
A. Front Squat 3-3-3-3-3
B. 3 rounds, 1 min per station, of:
Row Calories
Rest 1 min
Bench Press, 135/95 lbs
Rest 1 min
Barbell Bent Over Row (Supinated Grip), 135/95 lbs
Rest 1 min
Mittwoch, 01.09.2021
A. Trap Bar Deadlift 5-5-5
Standing Tricep Extension 10-10-10
B. Every 1 min for 10 mins, alternate between:
3 Toes-to-bars + 2 Pull-ups + 1 Chest-to-bar Pull-up Ring Support Hold, 30 secs
C. Complete as many rounds as possible in 12 mins of:
12 Kettlebell Swings, 53/35 lbs
12 Kettlebell Goblet Lunges, 53/35 lbs
36 Double Unders
Dienstag, 31.08.2021
A. Back Squat 10-10-10-10-10
B. Tabata 10 x 20:10
One Arm Dumbbell Bench Press, pick load
One Arm Dumbbell Row, pick load
One Arm Dumbbell Shoulder Press, pick load
Isometric Lunge (Hold), pick load
Montag, 30.08.2021
For time:
18 Thrusters, 42.5/30 kg
18 Pull-ups
15 Thrusters, 42.5/30 kg
15 Pull-ups
12 Thrusters, 42.5/30 kg
12 Pull-ups
9 Cleans, 90/60 kg
9 Bar Muscle-ups
6 Cleans, 90/60 kg
6 Bar Muscle-ups
3 Cleans, 90/60 kg
3 Bar Muscle-ups
