Freitag, 16.12.2016
A. 3 rounds for time of:
Double Kettlebell Front Rack Lunge, 24/16 kg,
20 m Farmers Walk (Kettlebell), 80 m
15 Dumbbell Pull Overs
B. In 16 mins do:
200 Double Unders
then in the remaining time, AMRAP of:
1 Round Of DT, 70/40 kg
1 Round Of Cindy
Donnerstag, 15.12.2016
A. Back Squat 10-5-5-10-20, using heaviest weight per set
Renegade Row 10-10-10-10-10, using heaviest weight per set
AbMat Sit-up 15-15-15-15-15, using heaviest weight per set
B. 50-40-30-20-10 reps, for time of:
Double Under Dumbbell
Bent Over Side Lateral, 2.5/1.25 kg
Mittwoch, 14.12.2016
A. 2 Snatch High Pull + 1 Power Snatch 2-2-2-2-2, using heaviest weight per set
Knees To Elbow 5x10, using same weight per set
B. Complete as many rounds as possible in 3 mins of:
10 Burpees
max rep Row Calories
C. Complete as many rounds as possible in 3 mins of:
10 Burpee Pull-ups
max rep Ski Ergs
Dienstag, 13.12.2016
A. Sumo Deadlift 5-5-5-10-10, using heaviest weight per set
Ring L Sit 5x30, using same weight per set
B. Complete as many rounds as possible in 10 mins of:
5 Pull-ups
5 Box Jumps
5 Ring Dips
Montag, 12.12.2016
A. Power Snatch 1-1-1-1-1, using heaviest weight per set
Weighted Chest-to-bar Pull-up 3-3-3-3-3, using heaviest weight per set
B. For time:
100 Ring Rows
100 Wall Balls, 9/6 kg
100 Ski Erg (Calories)s
Sonntag, 11.12.2016
A. Bench Press 10-10-10-10-10, using heaviest weight per set
Weighted Box Step-up 10-10-10-10-10, using heaviest weight per set
Dumbbell Bent Over Side Lateral 20-20-20-20-20, using heaviest weight per set
B. Every 1 min for 10 mins, alternating between:
15 Kettlebell Swing (Russian)s
Plank Hold, 30 secs
Samstag, 10.12.2016
A. 5 rounds, 1 min per station, of:
Overhead Squat, 40/25 kg
Bent Over Barbell Row, 40/25 kg
FGB Style
B. 21-15-9 reps, for time of:
Sumo Deadlift High-pull, 40/25 kg
Burpee
AbMat Sit-up
Freitag, 09.12.2016
A. 1 Power Clean + 3 Front Squat 3-3-2-2-1, using heaviest weight per set
Ring Dip 10-10-8-8-6, using heaviest weight per set
B. In 10 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
10 Kettlebell Swings, 32/24 kg
10 Toes-to-bars
Plank Hold, 30 secs
Donnerstag, 08.12.2016
A. Complete as many rounds as possible in 15 mins of:
3 Deadlifts, pick load
6 Strict Pull-ups
9 Box Jumps
12 Push-ups
B. For distance: Ski Erg, 3 mins
Mittwoch, 07.12.2016
A. Clean & Jerk 1-1-1-1-1-1
B. 4 rounds, 20 secs per station, of:
Hang Power Snatch, 40/25 kg
Rest 10 secs
Burpee
Rest 10 secs
Knees To Elbow
Rest 10 secs
Box Jump
Rest 10 secs
Hang Power Snatch, 40/25 kg
Rest 10 secs
Burpee
Rest 10 secs
Knees To Elbow
Rest 10 secs
Box Jump
Rest 10 secs
Rest 1 min
FGB Style
Dienstag, 06.12.2016
A. Power Clean 5-4-3-2-1, using heaviest weight per set
Rope Climb 5-4-3-2-1, using heaviest weight per set
B. Back Squat 10-5-5-10-20, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
C. Each for time: Row: 2x 500 m
Montag, 05.12.2016
A. 5-4-3-2-1 reps, for time of:
Thruster, pick load
Rope Climb
B. For time:
10 Overhead Barbell Lunge Steps, 50/30 kg
20 Ring Rows
30 AbMat Sit-ups
40 Jumping Split Lunges
30 AbMat Sit-ups
20 Ring Rows
10 Overhead Barbell Lunge Steps, 50/30 kg
20 Ring Rows
30 AbMat Sit-ups
40 Jumping Split Lunges
30 AbMat Sit-ups
20 Ring Rows
10 Overhead Barbell Lunge Steps, 50/30 kg
