Sonntag, 05.11.2017
A. Overhead Squat 5-3-1
B. 3 rounds, 1 min per station, of:
Hang Squat Clean, 50/30 kg
Pull-up
Dumbbell Push Press, 20/10 kg
Double Under
Farmers Walk (Kettlebell), 32/24 kg
Rest 5 mins
Samstag, 04.11.2017
A. A single max effort Box Jump for total height.
B. Tabata 8 x 20:10
Dumbbell Bench Press, 20/10 kg
Goblet Lunge, 24/16 kg
Ring Row
C. Row 250 m
Freitag, 03.11.2017
A. Find your Power Snatch 1 Rep Max.
B. "Überraschung"
Donnerstag, 02.11.2017
A. Back Squat 10-10-20, using heaviest weight per set
Dumbbell Pull Over 10-10-10, using heaviest weight per set
B. Each for time:
Row 250 m
Row 500 m
Row 1000 m
Rest as needed between efforts.
Mittwoch, 01.11.2017
A. Front Squat 3-3-3
B. For time:
30 Airdyne Bikes
20 Chest-to-bar Pull-ups
10 Power Cleans, 60/40 kg
50 Double Unders (Unbroken)s
10 Push Press, 60/40 kg
50 Double Unders (Unbroken)s
10 Power Cleans, 60/40 kg
20 Chest-to-bar Pull-ups
30 Airdyne Bikes
Dienstag, 31.10.2017
A. Bench Press 5-5-5-10, using heaviest weight per set
Squat To Hammer Curl 10-10-10-10, using heaviest weight per set
Bent Over Reverse Flye 20-20-20-20, using heaviest weight per set
B. Every 1 min for 18 mins, alternating between:
20 Airdyne Bikes
15 Wall Balls, 9/6 kg
50 Double Unders
Montag, 30.10.2017
A. Record your best Deadlift 1 Rep Max lift.
B. 5 rounds, each round for time, of:
1 Prowler Pull/Push, pick load
20 Airdyne Bikes
Rest 3 min between each round.
