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14.07.2020

Fitness

A. 3x 8 Yates Rows
 
B. Weighted Push Ups
 
Option 1: 3 Rep Max in 10min
 
Option 2: 3 reps every 30s for 10:00
 
C. 2 sets: Max intensity effort burpees - fastest pace possible. Start with a suicide pace and increase continously... Be your own judge.
 
D. Row 20.00 - push but nasal breathing only

13.07.2020

Fitness

A. Incline Bench Press
 
Option 1:
EMOM 5 reps for 15:00
 
Option 2:
5 heavy sets in 15:00
 
B. 20:00 of alternating 2:00 Wall Sit/2:00 Step Ups (Week 1 of 4)
 
C. 3x max weight for 3-5 reps of Sandbag Front Squats 

11.07.2020

Fitness

"2 in/2 out" - Sprint 2 min out and 2min back
 
Kettlebell Swing, 2 minutes
Rest 2 minutes.
Kettlebell Swing, 90 seconds
Rest 90 seconds.
Kettlebell Swing, 60 seconds.
Rest as needed.
 
"1 in/1 out" - Sprint 2 min out and 2min back

09.07.2020

Fitness

400m (2x Postkastl hin und zurück) Sandbag Carry
into
Five rounds of:
Bench press BW
"L" Rope climb
into 
100m (1x Baumstamm und zurück) Sandbag Carry

08.07.2020

Fitness

A. Chainsaw Rope Pulls 
Option 1:
Every 3 min 20m for 15:00
 
Option 2:
3 heavy sets in 15:00
 
B. 20:00 Lunges (Week 4 of 4)
 
C. Skip rope 5-7 minutes try not to stop

07.07.2020

Fitness

A. 1 set 250/200m Ab row (straight arms) 
 
B. 2 sets Hercules Hoist Rope Pull
 
C. Sandbag Presses:
 
Option 1: EMOM 12 -  3 Presses increase weight each round
 
Option 2: 2 sets  - 5-4-3-2-1 
 
D. 2 sets:
60s Sandbag Cleans
Rest as needed

 


06.07.2020

Fitness

A. Find your 5RM Sandbag Squat
 
B. 2 Sets:
 
Reverse Sled Drag
 
C. 2 Sets:
 
Harnessed Bear Crawl
 
D. 2 Sets:
 
100m Prowler Sprint with max weight and pace

 


05.07.2020

Fitness

A. 3x 10 Lat Pulldowns

B. Weighted Push Ups

Option 1: 4 Rep Max in 10min
Option 2: 20-16-12-8-4-4-8-12-16-20 EMOM 10:00

C. 2 sets: Max intensity effort burpees - fastest pace possible. Start with a suicide pace and increase continously... Be your own judge.

D. Run 20.00 - push but nasal breathing only


04.07.2020

Fitness

Option 1:
EMOM 10
5 Decline Bench Press
 
Option 2:
10 Minutes to establish a set of 5 Decline Bench Press
 
B. 2-3 rounds
Row 250m/150m
Max Effort V-Ups
Jump Squats for :30s
 
Rest 90s

02.07.2020

Fitness

A. Deadlift:
 
Option 1: Every 30s for 10:00 Minutes perform 3 Deadlifts
 
Option 2: 10-8-6-4-2-2-2
 
 
B. 3 Sets of:
 
Upper Body Sled Push and Rope Pull

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