Montag, 10.12.2018
A. Hang Power Clean 3-3-3-3-3-3-3
B. Dumbbell Tricep Extension (Laying) 10-10-10
C. Weighted Pull-up 3-3-3-3-3
Sonntag, 09.12.2018
A. A single max effort Box Jump for total height.
B. Tabata 8 x 20:10
Bench Press, 40/25 kg
Ring Row
Goblet Squat, 24/16 kg
Side Plank
Swimming
Samstag, 08.12.2018
A. Deadlift 5-5-5
B. "The Ghost"
6 rounds, 1 min per station, of:
Row Calories
Burpee
Double Under
Rest 1 min
Freitag, 07.12.2018
A. Record your best Power Snatch 1 rep max lift.
B. For time:
30 Pull-ups
30 Assault Bike Calories
20 Pull-ups
20 Assault Bike Calories
10 Pull-ups
10 Assault Bike Calories
-- then --
30 Shoulder-to-Overheads, 135/95 lbs
30 Jumping Alternating Lunges
20 Shoulder-to-Overheads, 135/95 lbs
20 Jumping Alternating Lunges
10 Shoulder-to-Overheads, 135/95 lbs
10 Jumping Alternating Lunges
Donnerstag, 06.12.2018
A. One Arm Dumbbell Bench Press 15-15-15, using heaviest weight per set
One Arm Kettlebell Row 15-15-15, using heaviest weight per set
B. For time: Walking Lunge, 200 m
C. 2 rounds, 1 min per station, of:
Ski Erg Calories
Rest
Toes-to-bar
Rest
Row Calories
Rest
Wall Ball, 20/14 lbs
Rest
FGB Style
Mittwoch, 05.12.2018
A. Back Squat 5x3
B. Weighted Pull-up 5-3-1, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
C. 3 rounds, 1 min per station, of:
Russian Kettlebell Swing, 24/16 kg
Double Under
Plank Hold
Dienstag, 04.12.2018
A. Double Kettlebell Push Press 5-5-5-5-5, using heaviest weight per set
One Arm Dumbbell Row 10-10-10-10-10, using heaviest weight per set
B. 12-9-6-3 reps, for time of:
Snatch, 95/65 lbs
Toes-to-bar
Run, 200 m
C. As many reps in 10 mins as you can of: Assault Bike Calories
Montag, 03.12.2018
A. Front Squat 1-1-1-1-1-1-1-1-1-1
B. 5 rounds for max reps of:
Prowler Pull/Push, 15 m
max rep Unbroken Double Unders
Sonntag, 02.12.2018
A. Clean & Jerk 1-1-1-1-1-1-1
B. "1/2 Cindy"
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
