Sonntag, 02.01.2022
A. One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
One Arm Kettlebell Row 15-15-15, using heaviest weight per set
B. Every 8 mins for 32 mins do:
20/15 Ski Erg/Row/Assault Bikes
20 Dumbbell Squats, 50/35 lbs
20 Farmers Carry Walking Lunges, 50/35 lbs
Run, 400 m
Samstag, 01.01.2022
Complete as many rounds as possible in 22 mins of:
Ski Erg, 365 m
1 Rope Climb
1 Prowler Push
22 Kettlebell Swings, 24/16 kg
Freitag, 31.12.2021
A. Record your best Back Squat 20 rep max lift.
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean, pick load
AbMat Sit-up
C. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Dumbbell Thruster, 50/35 lbs
Pull-up
Ball Slam, 30/20 lbs
Donnerstag, 30.12.2021
A. Record your best Power Clean 1 rep max lift.
B. For time:
100 Double Unders
25 Dumbbell Push Press, 50/35 lbs
25 Knees-to-elbows
75 Double Unders
20 Dumbbell Push Press, 50/35 lbs
20 Knees-to-elbows
50 Double Unders
15 Dumbbell Push Press, 50/35 lbs
15 Knees-to-elbows
