Dienstag, 14.02.2017
A."Jack"
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
B. Death By Strict Pull-up (start with 3 pull-ups)
Montag, 13.02.2017
A. For time:
10 Power Cleans, 80/50 kg
4 Wall Balls, 9/6 kg
8 Power Cleans, 80/50 kg
8 Wall Balls, 9/6 kg
6 Power Cleans, 80/50 kg
12 Wall Balls, 9/6 kg
4 Power Cleans, 80/50 kg
16 Wall Balls, 9/6 kg
2 Power Cleans, 80/50 kg
20 Wall Balls, 9/6 kg
B. 5 rounds for time of:
Max calorie row in 60-seconds
50-lb./35-lb. Turkish get-ups
Each round complete a total of 40 reps!
Sonntag, 12.02.2017
A. Bench Press With Banded Kettllebell 8-8-8, using heaviest weight per set
Weighted Box Step-up 10-10-10, using heaviest weight per set
Rear Delts Dumbbell Side Raise 12-12-12, using heaviest weight per set
B. Complete as many rounds as possible in 10 mins of:
5 Burpees
10 Knees To Elbows
max rep Double Unders (Unbroken)s
Samstag, 11.02.2017
A. Front Squat 5-5-5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Freitag, 10.02.2017
A. Record your best Deadlift 1 Rep Max lift.
B. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Donnerstag, 09.02.2017
A. Hang Power Snatch + Overhead Squat 1-1-1-1-1, using heaviest weight per set
Box Jump 3-3-3-3-3, using heaviest weight per set
B. 4 rounds for time of:
Walking Lunge, 50 m
10 Toes-to-bars
20 Wall Balls, 9/6 kg
10 Toes-to-bars
Mittwoch, 08.02.2017
A. Record your best Back Squat 20 Rep Max lift.
B."Lynne"
Five rounds for max reps of:
Bench Press, 1x bodyweight
Pull-ups
Dienstag, 07.02.2017
A. 5 rounds for time of:
Prowler Push, 1x bodyweight, 15 m
1 Legless Rope Climb
B. 4 rounds, 45 secs per station, of:
Row Calories
Rest 15 secs
Thruster, 42.5/30 kg
Rest 15 secs
Burpee
Rest 15 secs
Rest 1 min
FGB Style
Montag, 06.02.2017
A. Front Squat 10-5-5-5-10, using heaviest weight per set
Dumbbell Push-up Row 10-10-10-10-10, using heaviest weight per set
B. 4 rounds, 1 min per station, of:
Ski Erg Calories
Dumbbell Hammer Curl
L Sit Hold
Swimming
FGB Style
