Sonntag, 18.08.2019
A. Strict Ring Pull-ups 3x max rep
B. Tabata 8 x 20:10
Deadlift, 185/120 lbs
Dumbbell Thruster, 35/25 lbs
Ball Slam, 30/20 lbs
Samstag, 17.08.2019
A. Front Rack Alternating Reverse Lunge 8-8-8-8-8, using heaviest weight per set
Weighted Strict Pull-up 6-6-6-6-6, using heaviest weight per set
Dumbbell Bench Press 10-10-10-10-10, using heaviest weight per set
B. For time:
Ski Erg, 500 m
Row, 500 m
Assault Bike, 1000 m
Freitag, 16.08.2019
A. Handstand Progressions 5x1
B. Front Squat 5-5-5
C. Every 1 min for 18 mins, alternating between:
20 Row Calories
10 Toes-to-bars
8 Bent Over Barbell Rows, 50/35 kg
D. Tabata 8 x 20:10: Double Under
Donnerstag, 15.08.2019
A. 3 rounds, 1 min per station, of:
Bench Press, 115/80 lbs
Double Under
Power Clean, 115/80 lbs
Rest 1 min
FGB Style
B. L Sit Hold 5x Max Hold
Mittwoch, 14.08.2019
A. Dumbbell Pull Over 15-15-15
B. Front Rack Lunge 10-10-10
C. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15/10 Assault Bike Calories
Rest 3 mins between each round.
Dienstag, 13.08.2019
A. Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115 lbs
5 Hang Power Cleans, 115 lbs
5 Front Squats, 115 lbs
5 Push Press, 115 lbs
5 Back Squats, 115 lbs
B. Death By Strict Pull-up
With a continuously running clock perform:
1 Strict Pull-up in the first 1 min
2 Strict Pull-ups in the second 1 min
3 Strict Pull-ups in the third 1 min ...
Continuing this for as long as you are able.
Montag, 12.08.2019
Deck of Cards
Buy In 2000m Row
Slamball
Knee Raises
Burpees
Goblet Lunges
Buy Out 1000m Ski
Sonntag, 11.08.2019
Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press, 35/20 lbs
50 Pull-ups
50 Dumbbell Front Squats, 35/20 lbs
50 Push-ups
50 Dumbbell Walking Lunges, 35/20 lbs
50 Air Squats
Samstag, 10.08.2019
A. Clean & Jerk 1-1-1-1-1
B. For quality:
Scales
L-Sits
Handstands
Planks
Stretching
Freitag, 09.08.2019
A. Every 1 min for 20 mins, alternating between:
5 Bench Press, 70% 1RM
15 V-ups
50 Double Unders
15 Kettlebell Swings, 55/35 lbs
B. Row 2 km
Donnerstag, 08.08.2019
A. Record your best Back Squat 1 rep max lift.
B. "Diane"
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
Mittwoch, 07.08.2019
Complete as many rounds as possible in 20 mins of:
1 Power Clean, 70/45 kg
2 Front Squats, 70/45 kg
4 Front Racked Alternating Reverse Lunges, 70/45 kg
8 Chest-to-bar Pull-ups
Dienstag, 06.08.2019
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. 5 rounds for time of:
Handstand Hold, 1 min
21 Toes-to-bars
C. Each for distance:
Row, Run, Or Bike: 1x 10 mins
Montag, 05.08.2019
A. Record your best Squat Snatch 1 rep max lift.
B. 3 rounds for time:
Row, 1000 m
5 rounds of Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
