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30.07.2018 - 06.08.2018

Montag, 06.08.2018

A. Record your best Power Clean + Hang Squat Clean + Front Squat 1 Rep Max lift.

B. Every 1 min for 24 mins, alternating between:

20 Row Calories
15 Assault Bike Calories
15 Kettlebell Swings, 24/16 kg
1 Round Of Cindy

Sonntag, 05.08.2018

A. Trap Bar Deadlift 10-10-10

B. Deck of Cards

OH Run

Toes trough Rings
Box Jump
Slam Ball
Ski/Bike

Samstag, 04.08.2018

A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
    Strict Pull-up 10-10-10, using heaviest weight per set
    Strict Handstand Push-up 5-5-5, using heaviest weight per set

B. For time:

100 Team Row Calories
100 Assault Bike Calories

Freitag, 03.08.2018

A. "Old School from Adrian Bozman"

For Time:

10 Burpee Pull-ups
2 Ground to Overheads 185 lbs
9 Burpee Pull-ups
2 Ground to Overheads 185 lbs
8 Burpee Pull-ups
2 Ground to Overheads 185 lbs
7 Burpee Pull-ups
2 Ground to Overheads 185 lbs
6 Burpee Pull-ups
2 Ground to Overheads 185 lbs
5 Burpee Pull-ups
2 Ground to Overheads 185 lbs
4 Burpee Pull-ups
2 Ground to Overheads 185 lbs
3 Burpee Pull-ups
2 Ground to Overheads 185 lbs
2 Burpee Pull-ups
2 Ground to Overheads 185 lbs
1 Burpee Pull-up
2 Ground to Overheads 185 lbs

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

10 Toes-to-bars
30 Double Unders

 

Donnerstag, 02.08.2018

A. 5 rounds, 1 min per station, of:

Dumbbell Bench Press, pick load
Rest 30 secs
Ring Row
Rest 30 secs
Farmers Walk (Kettlebell), pick load
Rest 30 secs

FGB Style

B. Bring Sally Up, bring Sally Down

Back Squat 135/95 lbs
Back Squat 95/65 lbs
Air Squat


Mittwoch, 01.08.2018

A. Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
    Kettlebell Squat Curl 15-15-15, using heaviest weight per set

B. For time:

60 Assault Bike (Calories)s
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Pull-ups
10 Burpees

Dienstag, 31.07.2018

A. Record your best Push Press 1 rep max lift.

B. Tabata 8 x 20:10

Ring Hold
Side Plank
Single Leg Kettlebell Deadlift
Row

Montag, 30.07.2018

A. Weighted Box Step-up 10-10-10-10-10, using heaviest weight per set
    Weighted Strict Pull-up 5-3-3-1-1, using heaviest weight per set

B. Find your Hang Power Snatch 3 Rep Max.

C. As many reps in 3 mins as you can of: Ski Erg (Calories)