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21.06.2019 - 02.07.2019

Dienstag, 02.07.2019

A. Weighted Pull-up 3-3-3-3-3

B. Bench Press 10-8-6-4-2

C. 3 rounds for time of:

Walking Lunge, 100 ft
50 Air Squats
25 Back Extensions

Montag, 01.07.2019

A. Deadlift 15-12-9-6-3

B. 1 rounds, 3 mins per station, of:

Ski Erg Calorie
Rest 2 mins
Assault Bike Calorie
Rest 2 mins
Wall Ball
Rest 2 mins
Row Calorie
Rest 2 mins

FGB Style

Sonntag, 30.06.2019

A. Strongman Type Movement, using heaviest weight per set
    Farmer's Walk, using heaviest weight per set
    Overhead + Front Rack Carry, using heaviest weight per set
    Double Kb/Db Shoulder To Overhead, using heaviest weight per set

B. 7 rounds for time of:

3 Front Squats, 185/125 lbs
7 L-Sit Pull-ups

Samstag, 29.06.2019

A. Hang Power Snatch 3-3-3-3-3

B. L Sit Hold 5x Max Hold

C. Each for time: Row 1000 m / Row 750 m / Row 500 m / Row 250 m

Freitag, 28.06.2019

A. 1 Power Clean + 2 Front Racked Alt. Reverse Lunges + 1 S2 Oh 1-1-1-1-1

B. "Strict Nicole"

Complete as many rounds as possible in 20 mins of:

Run, 400 m
max rep Strict Pull-ups

Donnerstag, 27.06.2019

A. Back Squat 15-12-9-6-3

B. Dumbbell Pull Over 15-15-15

C. Tabata 6x30:30: Row

Mittwoch, 26.06.2019

A. Trap Bar Deadlift 5-5-5

B. Complete as many rounds as possible in 6 mins of:

21 Double Unders
15 Wall Balls, 20/14 lbs
9 Toes-to-bars

Dienstag, 25.06.2019

A. Complete as many rounds as possible in 7 mins of:

10 One Arm Alternating Dumbbell Snatches, 50/35 lbs
3 Bar Muscle-ups

B. Each for time: Double Kettlebell Front Rack Carry: 3x 100 m

C. 3 rounds for quality of:

10 One Arm Kettlebell Front Squats, pick load
10 Push Up With Rotations
15 Weighted Back Extensions, pick load

Montag, 24.06.2019

A. Alternating Reverse Lunges With Kettlebell 4x8

B. One Arm Db Row 12-12-12-12

C. For quality:

Scales
L-Sits
Handstands
Planks
Stretching

Sonntag, 23.06.2019

10 rounds for time of:

1 Clean & Jerk
5 Pull-ups
10 Push-ups
15 Squats

Samstag, 22.06.2019

A. One Leg Deadlift 10-10-10, using heaviest weight per set
    One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
    Alternating Pistol 10-10-10, using heaviest weight per set

B. Complete as many rounds as possible in 8 mins of:

max rep Max Double Unders
1 Tempo Strict Pull-up, 30 secs

Freitag, 21.06.2019

A. Each for time: Row: 4x 500 m

B. 2 rounds, 1 min per station, of:

Double Kettlebell Front Rack Carry, pick load, 100 m
Rest 30 secs
L Sit (Hanging)
Rest 30 secs
Overhead Plate Carry, 20/10 kg
Rest 30 secs
L Sit On Parallette
Rest 30 secs