Dienstag, 11.06.2019
A. Rear Foot Elevated Split Squat 20-20-20, using heaviest weight per set
One Leg Deadlift 20-20-20, using heaviest weight per set
Double Kettlebell Press 5-3-1, using heaviest weight per set
Weighted Strict Pull-up 5-3-1, using heaviest weight per set
B. Each for distance: Ski Erg, 6x 30 secs
Rest 30 s between efforts.
Montag, 10.06.2019
A. Every 1 min for 20 mins, alternating between:
Farmer's Walk, pick load
3 Tempo Push-ups
3 Tempo Ring Rows
15/10 Ski Erg Calories
B. 10 rounds for time of: Rowling, 200 m
C. 3 rounds, 1 min per station, of:
Back Extension, 15/9 kg
Rest 30 secs
Dumbbell Goblet Squat, 22.5/15 kg
Rest 30 secs
Plank Hold
Rest 30 secs
FGB Style
Sonntag, 09.06.2019
"Filthy Fifty"
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Samstag, 08.06.2019
A. "DT"
5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
B. Row 100 m TT
C. Row 250 m TT
Freitag, 07.06.2019
A. Record your best Power Snatch 1 rep max lift.
B. Row 2000 m
