Samstag, 06.02.21
5 rounds, 45 secs per station, for max reps of:
Cossack Squat
Rest 15 secs
Alternating Pistol
Rest 15 secs
Front-to-Back Scale
Rest 15 secs
Weight Plate Flat Bench Crunch, kg
Rest 15 secs
4 Count Mountain Climber
Rest 15 secs
Freitag, 05.02.21
A. Complete as many rounds as possible in 12 mins of:
20 One Arm Dumbbell Snatch (Alternating)s, 50/40 lbs
10 Dumbbell Thruster (one arm)s, 50/40 lbs
10 Dumbbell Thruster (one arm)s, 50/40 lbs
B. 3 rounds for max reps of:
max rep Bicep Curls, pick load
max rep Tricep Extensions, pick load
C. 4 rounds not for time of:
10 V-ups
10/10 Side Plank Lifts
10/10 Side Plank Twists
10 Hollow Rocks
Donnerstag, 04.02.21
A. Tabata 10 x 20:10
Lunge Hold
One Arm Dumbbell Row, pick load
B. Tabata 8 x 20:10
Push-up
C. In 10 mins do:
Odd Object Squat Sally, pick load
then in the remaining time, AMRAP of:
30 Deadlifts, pick load
20 Jumping Air Squats
10 No Push-up Burpees
D. Complete as many rounds as possible in 5 mins of:
10 V-Ups
20 Mountain Climbers
Mittwoch, 03.02.21
5 rounds, 1 min per station, for max reps of:
Kettlebell Swing, pick load
Plank Hold
Kettlebell Goblet Lunge, pick load
Handstand Hold
Rest 1 min
Dienstag, 02.02.21
A. As many reps as possible in 5 mins of: Goblet Squat, 24/16 kg
B. 4 rounds for max reps of:
max rep Push-ups, 30 secs
max rep Dumbbell Floor Press, 1 min
Rest, 30 secs
max rep Seated Banded Rows, 30 secs
max rep Dumbbell Bent Over Rows, 1 min
Rest, 30 secs
max rep Banded Tricep Extensions, 30 secs
max rep Dumbbell Overhead Tricep Extensions, 1 min
Rest, 30 secs
max rep Banded Bicep Curls, 30 secs
max rep Alternating Dumbbell Hammer Curls, 1 min
Rest, 30 secs
Montag, 01.02.21
Complete as many rounds as possible in 20 mins of:
50 Jumping Jacks
40 Alternating Bicycle Crunches
30 Deadlifts, pick load
20 AbMat Sit-ups
10 Lateral Burpee Over Dumbbells
Sonntag, 31.01.21
A. Glute Bridges 3x20
B. Band Pull Aparts 3x30
C. Tricep Extension (Standing) 20-20-20
D. For 3 cycles:
AMRAP in 5 mins of:
30 Weighted Sit-ups
20 Rear Foot Elevated Split Squats
10 Inverted Push-ups
Rest 1 min between each cycle.
