Dienstag, 15.05.2018
A. Deadlift 10-5-20, using heaviest weight per set
Weighted Squat Jump 5-5-5, using heaviest weight per set
B. "BL 18.1"
Complete as many rounds as possible in 8 mins of:
5 Toes-to-bars
10 Hand Release Push-ups
15 Wall Balls, 9/6 kg
Montag, 14.05.2018
A. Weighted Box Step-up 10-10-10-10-10, using heaviest weight per set
Weighted Strict Pull-up 5-5-5-5-5, using heaviest weight per set
Lying Tricep Extension 15-15-15-15-15, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Airdyne Bike
Rest 30 secs
Side Plank
Rest 30 secs
Back Extension
Rest 30 secs
FGB Style
Sonntag, 13.05.2018
For time:
100 Double Unders
50 One Arm Thrusters, 15/10 kg
50 Jumping Jacks
-- then --
3 rounds of:
10 Push-ups
10 AbMat Sit-ups
10 Air Squats
-- then --
50 One Arm Dumbbell Snatch To Lunges, 15/10 kg
25 Row Calories
25 Airdyne Bikes
-- then --
3 rounds of:
10 Kettlebell Swings, 24/16 kg
10 Wall Balls, 9/6 kg
10 Burpees
-- then --
50 Weighted Hanging Knee Raises, 15/10 kg
Ski Erg Calories, 250 m
Run, 250 m
Samstag, 12.05.2018
A. Bench Press 20-10-5-10-20, using heaviest weight per set
Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set
B. 10 rounds for time of:
30 Calories, Air Bikes
10 Chest-to-bar Pull-ups
Freitag, 11.05.2018
A. Deadlift 10-5-1-5-10, using heaviest weight per set
Dumbbell Thruster 15-15-15-15-15, using heaviest weight per set
B. Tabata 6 x 30:30
Row
Ski Erg
Toes-to-bar
Donnerstag, 10.05.2018
A. Back Squat 10-5-20, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. Complete as many rounds as possible in 20 mins of:
25 Double Unders
20 Jumping Alternating Lunges
15 Back Extensions
10 Burpees
5 Pull-ups
Partner: switch after each exercise
Mittwoch, 09.05.2018
Every 1 min for 25 mins, alternating between:
3 Power Cleans, pick load
15 Push-ups
15 Row Calories
15 Airdyne Bikes
15 AbMat Sit-ups
Dienstag, 08.05.2018
A. 5 rounds for max reps of:
max rep Bench Press, 50/30 kg
max rep Double Unders (Unbroken)s
15 Dumbbell Bent Over Rows, pick load
B. Complete as many rounds as possible in 12 mins of:
Ring L Sit, 30 secs
20 Weighted Lunges, 15/10 kg
10 Knees-to-Elbows
5 Air Squat To Box Jumps
Montag, 07.05.2018
A. Front Squat Pause 5-5-5-5-5, using heaviest weight per set
Weighted Pull-up 5-5-5-5-5, using heaviest weight per set
Press 5-5-5-5-5, using heaviest weight per set
B. Each for time: Row: 4x 500 m
Sonntag, 06.05.2018
A. Deadlift 10-5-1, using heaviest weight per set
Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
B. For time:
50 Airdyne Bikes
-- then --
5 rounds of:
10 One Arm Alternating Kettlebell Swings, 24/16 kg
10 Toes-to-bars
Med Ball Run Overhead, 9/6 kg, 100 m
10 Wall Balls, 9/6 kg
-- then --
100 Double Unders
Samstag, 05.05.2018
A. Back Squat 10-10-10, using heaviest weight per set
Db Chest Fly On Bench 15-15-15, using heaviest weight per set
Bumper Plate Farmer Carry 100-100-100, using heaviest weight per set
B. 3 rounds, 1 min per station, of:
Ring Row
Ski Erg
Dumbbell Hammer Curl, 12.5/7.5 kg
Weighted Alt Walking Lunge With Oh Plate, 20/10 kg
FGB Style