Freitag, 12.01.2018
A. 5 rounds for time of:
21 Bent Over Barbell Rows
15 Front Squats
12 Push Press
9 Bicep Curls
6 Power Snatches, 50/30 kg
B. For time:
5 Toes To Bar With Medicine Balls
10 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
20 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
30 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
40 Double Unders (Unbroken)s
5 Toes To Bar With Medicine Balls
50 Double Unders (Unbroken)s
Donnerstag, 11.01.2018
A. Deadlift 5-5-5
B. For time:
50 Wall Balls
-- then --
5 rounds of:
1 Round Of Cindy
Run With Medicine Ball, 100 m
-- then --
30 Calories, Air Bikes
Mittwoch, 10.01.2018
A. 5 rounds, each round for time, of:
Prowler Pull/Push, 15 m
10 Ski Erg Calories
Rest 3 min between each round.
B. 5 rounds, 30 secs per station, of:
AbMat Sit-up
Burpee
Clean, 60/35 kg
Dip
Rest 1 min
FGB Style
Dienstag, 09.01.2018
A. Back Squat 10-5-5-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15, using heaviest weight per set
B. 10-8-6-4-2 reps, for time of:
Chest-to-bar Pull-up
One Arm Kb Or Db Snatch, pick load
C. 3 rounds, 45 secs per station, of:
Double Under
Rest 15 secs
Swimming
Rest 15 secs
Back Extension
Rest 15 secs
FGB Style
Montag, 08.01.2018
A. 5 rounds for time of:
10 Double Kettlebell Front Rack Lunges, pick load
Farmer Carry, pick load, 100 m
10 Ring Push-ups
B. 3 rounds for time of:
Side Plank, 1 min
25 Crunches
C. 3 rounds, each round for time, of:
30 Row Calories
20 Assault Bike Calories
10 Ski Erg Calories
Rest 3 min between each round.
Sonntag, 07.01.2018
A. Find your Cluster 1 Rep Max.
B. For time: Deck of Cards
OH-Squats
Slamball
Rope Pull-Ups
Box Jumps
Samstag, 06.01.2018
A. As many reps as possible in 3 mins of: Double Under
B. As many reps as possible in 2 mins of: Pull-up
C. As many reps as possible in 1 min of: Burpee
D. As many reps as possible in 3 mins of: Back Squat, 70/40 kg
E. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
F. As many reps as possible in 3 mins of: Deadlift, 80/50 kg
G. 1 rounds, 2 mins per station, of:
Row Calories
Rest 1 min
Ski Erg Calories
Rest 1 min
Bike Calories
FGB Style
Freitag, 05.01.2018
A. Tabata 8 x 20:10
Push Press
Ring Row
Kettlebell Goblet Squat, 32/20 kg
B. 3 rounds, 20 secs per station, of:
Cfc Standing Barbell Power Curl, 40/25 kg
Rest 10 secs
L Sit
Rest 10 secs
Power Snatch, 40/25 kg
Rest 10 secs
Toes-to-bar
Rest 10 secs
Cfc Standing Barbell Power Curl, 40/25 kg
Rest 10 secs
L Sit
Rest 10 secs
Power Snatch, 40/25 kg
Rest 10 secs
Toes-to-bar
Rest 10 secs
Rest 1 min
FGB Style
Donnerstag, 04.01.2018
A."The Lyon"
5 rounds, each round for time, of:
7 Squat Cleans, 165/110 lbs
7 Shoulder-to-overheads, 165/110 lbs
7 Burpee Chest-to-bar Pull-ups
Rest 2 min between each round.
B. Each for time: Ski Erg: 4x 250 m
Mittwoch, 03.01.2018
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Prowler Pull/Push 1-1-1, using heaviest weight per set
B. One Legged Deadlift 10-10-10, using heaviest weight per set
Dumbbell Weighted Jump 5-5-5, using heaviest weight per set
One Arm Kettlebell Clean And Press 5-5-5, using heaviest weight per set
C. 3 rounds, each round for time, of:
20 Calories, Air Bikes
Overhead Plate Carry, 100 m
10 Burpee Onto Plates
Rest 3 min between each round.
Dienstag, 02.01.2018
A. Bench Press With Banded Kettllebell 8-8-8-8, using heaviest weight per set
Legless Rope Climb 3-2-2-1, using heaviest weight per set
B. 3 rounds for time of:
10 One Arm Front Rack Kettlebell Lunges (L)s, 24/16 kg
10 One Arm Alternating Kettlebell Swings, 24/16 kg
10 One Arm Front Rack Kettlebell Lunges (R)s, 24/16 kg
10 One Arm Alternating Kettlebell Swings, 24/16 kg
Plank Hold, 1 min
C. 4 rounds, 30 secs per station, of:
Knees-to-elbow
Double Under
FGB Style