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WOD 02.01.2018 - 12.01.2018

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