Sonntag, 10.07.2016
A. 1 rounds, 1 min per station, of:
Box Jump Over
Strict Pull-up
Kettlebell Swing, 32/24 kg
Jumping Alternating Lunge
Knees To Elbow
Push Press, 40/25 kg
Back Extension
Wall Ball, 9/6 kg
Burpee
Double Under
FGB Style
B. Each for time: Prowler Push: 5x 15 m
Samstag, 09.07.2016
A. Bench Press 5-5-5-5-5
B. For 3 cycles:
AMRAP in 5 mins of:
5 Pull-ups
5 Power Snatches, 95/65 lbs
5 Lateral Burpee (Over Barbell)s
Rest 1 min between cycles
Freitag, 08.07.2016
A. Record your best Power Clean 1 Rep Max lift.
B. 5 rounds for time of:
Row, 500 m
7 Thrusters, 135 lbs
C. A single set of Toes Through Rings for max reps.
Donnerstag, 07.07.2016
A. Front Squat 10-10-10
B. 6 rounds for time of:
3 Box Jumps
6 Strict Ring Dips
9 Barbell Bent Over Rows
C. Tabata 4 x 30:30
Ski Erg (Calories)
Back Extension
Double Under
Burpee
Mittwoch, 06.07.2016
A. Bench Press 10-10-10
B. 3 rounds for time of:
Farmers Walk (Dumbbell), 25/15 kg, 200 m
3 Rounds Of Cindies
