Samstag, 16.12.2017
"Twentynine is a long time"
Complete as many rounds as possible in 29 mins of:
16 Power Cleans, 60/35 kg
12 Push Jerks, 60/35 kg
82 Double Unders
16 Airdyne Bikes
12 Toes-to-bars
8 Power Snatches, 60/35 kg
2 Bar Muscle-ups
max rep Handstand Walks, m
Freitag, 15.12.2017
A. Deadlift 10-10-10-10-10, using heaviest weight per set
Box Jump 5-5-5-5-5, using heaviest weight per set
B. 3 rounds, each round for time, of:
21 Push-ups
15 Ski Erg Calories
9 Pull-ups
Rest 3 min between each round.
Donnerstag, 14.12.2017
A. Box Jump (Step Up) 10-10-10-10-10, using heaviest weight per set
Back Squat 20-20-20-20-20, using heaviest weight per set
B. Tabata 8 x 20:10
Wall Ball, 9/6 kg
Double Unders (Unbroken)
Wall Handstand Hold
Ring Row
Mittwoch, 13.12.2017
A. Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
Legless Rope Climb 3-2-2-1-1, using heaviest weight per set
B. 5 rounds for max reps of:
10 Back Squats, pick load
max rep Max Calories On Air Bikes, 30 sec
Dienstag, 12.12.2017
A. Bench Press 10-5-20, using heaviest weight per set
One Arm Row 15-15-15, using heaviest weight per set
B. 5 rounds, each round for time, of:
10 Deadlifts, 100/70 kg
20 Air Squats
30 Double Unders
5 Weighted Strict Pull-ups, 10 kg
Rest 3 min between each round.
Montag, 11.12.2017
A. Squat To Hammer Curl 15-15-15-15-15, using heaviest weight per set
Double Kettlebell Front Rack Lunge 10-10-10-10-10, using heaviest weight per set
One Arm Kettlebell Shoulder Press 5-5-5-5-5, using heaviest weight per set
B. Each for time:
Row 250 m
Row 500 m
Row 1000 m
Sonntag, 10.12.2017
A. 5 rounds, 1 min per station, of:
Bent Over Barbell Row, 50/30 kg
Rest 1 min
Plank Hold
Rest 1 min
FGB Style
B. Deck of Cards
Samstag, 09.12.2017
A. Record your best Clean & Jerk 1 Rep Max lift.
B. 5 rounds, each round for time, of:
15 Ski Erg Calories
10 Wall Balls, 9/6 kg
5 Chest-to-bar Pull-ups
Rest 2 min between each round.
Freitag, 08.12.2017
A. Bench Press 10-10-10-10-10
B. Pull Up (Rope)s 5x Max Rep
C. 4 rounds, 1 min per station, of:
Back Extension
Rest 30 secs
Assault Bike Calories
Rest 30 secs
FGB Style
Donnerstag, 07.12.2017
A. Tabata 8 x 20:10
Front Squat, 40/25 kg
Handstand Hold
Dumbbell Hammer Curl
B. 6 rounds for time of:
21 Kettlebell Swings, 24/16 kg
15 AbMat Sit-ups
9 Burpees
