Montag, 14.01.2019
A. Record your best Deadlift 1 rep max lift.
B. Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set
Double Kettlebell Clean & Push Press 5-5-5-5-5, using heaviest weight per set
C. Each for distance: Ski Erg, 6x 30 secs
Rest 30 secs between efforts.
Sonntag, 13.01.2019
A. For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
B. Overhead Barbell Lunge Step 10-10-10-10-10
C. As many reps as possible in 3 mins of: Double Under
Samstag, 12.01.2019
A. A single max effort Box Jump for total height.
B. Kettlebell Bench Press 10-10-10
C. For time:
100 Assault Bike Calories
200 Double Unders
Farmers Walk (Kettlebell), 64/48 kg, 300 m
Run, 400 m
Freitag, 11.01.2019
A. Complete as many rounds as possible in 20 mins of:
5 Thrusters, 95/65 lbs
7 Hang Power Cleans, 95/65 lbs
10 Sumo Deadlift High-pulls, 95/65 lbs
B. A single set of Toes Through Rings for max reps.
Donnerstag, 10.01.2019
A. Record your best Hang Power Snatch 1 rep max lift.
B. Trap Bar Deadlift 10-10-10, using heaviest weight per set
Lying Tricep Extension 15-15-15, using heaviest weight per set
Mittwoch, 09.01.2019
A. Record your best Weighted Pull-up 1 rep max lift.
B. Tabata 8 x 20:10
Handstand Push-up
Rest 1 min
Pistol
Rest 1 min
Push-up
Rest 1 min
Jumping Lunge
Dienstag, 08.01.2019
A. Power Clean 2-2-2-2-2
B. "Annie"
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Montag, 07.01.2019
A. For time:
25 Hang Power Snatches, 135/95 lbs
25 Toes-to-bars
25 Hang Power Cleans, 135/95 lbs
25 Toes-to-bars
B. 3 rounds for time of:
50 Air Squats
15/12 Ski Erg/Row/Assault Bikes
9 Strict Pull-ups
Sonntag, 06.01.2019
A. As many reps as possible in 5 mins of: Double Unders (Unbroken)
B. As many reps as possible in 2 mins of: Pull-up (kipping)
C. As many reps as possible in 3 mins of: Burpee Onto Plate
D. 1 rounds, 5 mins per station, of:
Back Squat, 70/40 kg
Bench Press, 60/30 kg
Deadlift, 80/50 kg
FGB Style
E. 1 rounds, 3 mins per station, of:
Bike Calories
Rest 1 min
Row Calories
Rest 1 min
Ski Erg Calories
FGB Style
Samstag, 05.01.2019
A. Clean & Jerk 1-1-1-1-1-1-1
B. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 mins between each round.
Freitag, 04.01.2019
A. 12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpee
B. Every 1 min for 20 mins, alternating between:
15/12 Ski Erg Calories
Farmers Hold, 30 secs
15/12 Row Calories
Double Kettlebell Front Rack Hold, 30 secs
