Blog
Fitness
A. Squat:
6-6-6
B. 2-3 Sets of:
5m-5m-5m-5m
Yoke Carry. Each section starts with 2 Anderson Yoke Squats.
Fitness
A. 3 Sets of:
A1. 10-15 Hamstring Curls
A2. 10-15 Leg Extensions
A3. 10-15 Weighted Calf Raises
B. 3 Sets of:
B1. 10-15 Triceps Kick-backs + 10-15 Bent-over DB Rows(with heavier weight)
B2. 10-15 Sup. Biceps Curls into Arnold Press + 10-15 Neutral DB Biceps Curls(with heavier weight)
B3. 10-15 DB Side Delt Raises + 10-15 DB Front Dealt Raises + 10-15 DB Rear Delt Raises
C. Tabata Plank Hold
Fitness
A. Deadlift:
6-6-4-4
B. 3 Sets of:
B1. 6-8 Chinese Rows
B2. 12-15/12-15 KB Front Rack Split Squats
Fitness
Rowing Team-„Kelly“, in Teams of 2, 5 Rounds for time of:
A 500/350m Row
B 500/350m Row
A 30 Box Jumps
B 30 Box Jumps
A 30 WBS 9/6kg
B 30 WBS 9/6kg
Fitness
A. 3 Sets of:
A1. 20 Alternating DB Biceps Curls(total)
A2. 12-15 DB Triceps Kick-backs
A3. 12-15 Close Grip Lat Pull-Downs
A4. 12-15 Weighted Anchored Sit-Ups
B. „Karen“, for time:
150 WBS 9/6kg
Time Cap: 10:00min
Fitness
A. Deadlift:
8-8
B. 4 Sets of:
B1. 8-12 T-Bar Rows
B2. 5 Hurdle Jumps
Fitness
A. Bench Press:
8-8
B. 3 Rounds for time of:
20m SB Front Rack Lunges 0.33 BW
20m SB Front Rack Carry 0.33 BW
10 SB Cleans 0.5 BW
Fitness
A. „Jackie“, for time:
1000m Row
50 Thrusters 20/15kg
30 Pull-Ups
Time Cap: 10:00min
B. Anderson Yoke/SB Squats:
5-5-4-4-3-3