Freitag, 04.02.2022
A. Power Clean 3-3-3-3-3
B. For time:
100/80 Ski Erg Calories
80 AbMat Sit-ups
60 Kettlebell Swings, 53/35 lbs
40 Box Step-ups, 30/24 in
20 Burpees
Donnerstag, 03.02.2022
A. Front Squat Pause 3-3-3-3-3
Dumbbell Bench Press 10-10-10-10-10
Weighted Pull-up 3-3-3-3-3
B. For time:
Row, 1000 m
50 Wall Balls, 20/14 lbs
30 Toes-to-bars
Mittwoch, 02.02.2022
A. Deadlift 5-5-5-5-5
B. Tabata 10 x 20:10
Rear Foot Elevated Split Squat, pick load
Side Plank
One Arm Dumbbell Row, pick load
One Arm Dumbbell Shoulder Press, pick load
C. Tabata 8 x 20:10: Double Under
Dienstag, 01.02.2022
A. Back Squat 5-5-5-5-5
Lying Tricep Extension 10-10-10-10-10
B. 4 rounds for time of:
20 Pistols (Alternating Legs)s
20 Dumbbell Snatches, 45/30 lbs
20 Knees To Elbows
Montag, 31.01.2022
A. Trap Bar Deadlift 10-10-10-10-10
B. Bench Press 5-5-5-5-5
C. 5 rounds, 45 secs per station, for max reps of:
Ski Erg Calorie
Rest 15 secs
Ring Row
Rest 15 secs
Abdominal Exercises
Rest 15 secs
Superman Hold
Rest 15 secs
