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26.07.2020

Fitness

A. Close-Stance Below Parallel Box Squat. Work up to a 2RM.
 
Option 1:
EMOM 2-5 reps for 15:00
 
Option 2:
5 working sets in 15:00
 
B. Max Effort Sandbag Squats in 60s
 
C. 7:00 Wall Sit/7:00 Lunges/7:00 Step Ups (Week 3 of 4)

25.07.2020

Fitness

Every 3:00 for 15:00 total:
30 Wall-ball shots
15 Pull-ups

23.07.2020

Fitness

A. 2 sets of 10 reps/side - Sotts Press
 
B. 2 sets of Seated Rope Pulls
 
C. 2 sets 50m Sprint
 
D. Seated Sandbag Presses - im Langsitz:
 
Option 1: EMOM 12 -  3 Presses increase weight each round
Option 2: 2 sets  - 5-4-3-2-1 
 
E. 1 set 60s Seated SB Presses 

22.07.2020

Fitness

All sets for 40m.
 
A. 2 sets:
Hand over Hand Rope Pulls
 
B. 2 Sets:
Sandbag Carry
 
2 sets 20s Assault Bike
 
C. 2 Sets:
Reverse Sled Drag
 
D. EMOM until you pass out - relay style:
Prowler Sprint with max weight and pace

21.07.2020

Fitness

Five rounds for time of:
Run 400 meters
Hang Power Clean 15 reps

20.07.2020

Fitness

A. Decline Bench Press
 
Option 1:
EMOM 5 reps for 15:00
 
Option 2:
5 heavy sets in 15:00
 
1 set 60s Decline Bench Press
 
B. 10:00 Wall Sit/10:00 Step Ups (Week 2 of 4)
 
C. 3x max weight for 3-5 reps of Squats 
 

 


19.07.2020

Fitness

A. 3-5RM Yates Row
 
B. 1 set 60s Yates Rows
 
B. Weighted Push Ups
 
Option 1: 3 Rep Max in 10min
 
Option 2: 3 reps every 30s for 10:00
 
C. 1 set 60s of Sandbag Cleans - fastest pace possible. Start with a suicide pace and increase continously... Be your own judge.
 
D. Run 20.00 - push as hard as you can but nasal breathing only

18.07.2020

Fitness

2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump rope
 
Complete 12-10-8-6-4 reps of:
Sumo deadlift high pulls
 
2 minutes of jump rope
50 Dips
2 minutes of jump rope

16.07.2020

Fitness

Complete as many rounds in 20 minutes as you can of:
 
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run

15.07.2020

Fitness

All sets for 40m.
 
A. 2 sets:
Rope Pulls
 
B. 2 Sets:
Farmer Carry
 
C. 2 Sets:
Overhead Sandbag Carry
 
D. 2 Sets in teams of 3 - relay style:
Prowler Sprint with max weight and pace

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