Montag, 08.10.2018
A. 1 Power Clean + 2 Front Racked Alt. Reverse Lunges + 1 S2 Oh 1-1-1-1-1
B. For time:
1 Legless Rope Climb
20/15 Airdyne Bikes
Plank Hold, 1 min
Sonntag, 07.10.2018
A. 5 rounds for time of:
5 Front Squat Pauses
Farmers Walk (Kettlebell), 32/20 kg, 100 m
B. As many reps in 15 mins as you can of:
Air Squat, 1 min
Double Under, 2 mins
Push-up, 3 mins
Back Extension, 4 mins
Pull-up, 5 mins
Samstag, 06.10.2018
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. 5 rounds, each round for time, of:
1 Prowler Pull/Push
15/10 Airdyne Bikes
Rest 3 mins between each round.
Freitag, 05.10.2018
A. 10 rounds, 30 secs per station, of:
Toes-to-bar
Rest 30 secs
Dip
Rest 30 secs
Deadlift, 1x bodyweight
Rest 30 secs
Handstand Push-up
Rest 30 secs
FGB Style
Donnerstag, 04.10.2018
A. Back Squat 3-3-3
B. Complete as many rounds as possible in 20 mins of:
20 Assault Bike (Calories)s
5 Chest-to-bar Pull-ups
10 Push-up (hand release)s
15 AbMat Sit-ups
Mittwoch, 03.10.2018
A. 4 rounds for time of:
15 Hang Power Snatches, 95/65 lbs
30 Double Unders
B. Weighted Box Step-up 20-20-20, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
Strict Toes-to-bar 10-10-10, using heaviest weight per set
Dienstag, 02.10.2018
A. Find your Hang Squat Snatch 1 Rep Max.
B. 5 rounds, 1 min per station, of:
Kettlebell Goblet Squat, 24/16 kg
Rest 30 secs
Strict Ring Pull-up
Rest 30 secs
Wall Ball
Rest 30 secs
Ski Erg Calories
Rest 30 secs
FGB Style
Montag, 01.10.2018
A. Each for time: Row: 3x 1000 m
B. Tabata 8 x 20:10: Push up
