Donnerstag, 23.05.2019
A. Tempo Strict Pull-ups 4x1
B. Complete as many rounds as possible in 12 mins of:
6 Strict Handstand Push-ups
9 Deadlifts, 225/155 lbs
30 Double Unders
Mittwoch, 22.05.2019
A. Power Clean 3-3-3-3-3
B. Dumbbell Bench Press 10-10-10-10-10
C. For time:
5 Rope Climbs
15/12 Assault Bike Calories
4 Rope Climbs
15/12 Assault Bike Calories
3 Rope Climbs
15/12 Assault Bike Calories
2 Rope Climbs
15/12 Assault Bike Calories
1 Rope Climb
15/12 Assault Bike Calories
Dienstag, 21.05.2019
A. For time:
50 Strict Ring Rows
Tuck Sit, 1:30
B. For time:
Row, 2000 m
Rest 2 mins
40 Overhead Walking Lunge With Plates, 45/25 lbs
30 One Arm Dumbbell Snatch (Alternating)s, 45/25 lbs
20 Push-up (hand release)s
10 Goblet Squats, 72/53 lbs
Montag, 20.05.2019
A. Thruster 3-3-3-3-3
B. Bent Over Barbell Row 10-10-10-10-10
C. Ski Erg 500 m
Sonntag, 19.05.2019
A. For quality: Handstand Descent Practice, 10 mins
B. For time: Dumbbell Farmers Carry, pick load, 400 m
C. 2 rounds, 1 min per station, of:
Row Calories
Rest 1 min
Burpee
Rest 1 min
Assault Bike Calories
Rest 1 min
Sandbag Squats (bearhug), pick load
Rest 1 min
FGB Style
Samstag, 18.05.2019
A. Back Squat 20-20-20
B. 5 rounds for time of:
Plank Hold, 1 min
10 Toes-to-bars
20 Walking Lunges
Freitag, 17.05.2019
4 rounds for time of:
21 Bench Press, 135/95 lbs
15 Pull-ups
Run, 400m
Donnerstag, 16.05.2019
A. Prowler Pull/Push 1-1-1, using heaviest weight per set
Dumbbell Tricep Extension (Laying) 15-15-15, using heaviest weight per set
Feet Elevated Ring Row 10-10-10, using heaviest weight per set
B. Tabata 8 x 20:10: Air Squat
C. Tabata 6 x 20:10: Hammer Curl
D. L-Sit 1x 120 secs
Mittwoch, 15.05.2019
A. Each for time:
Row 250 m
Row 500 m
Row 1000 m
Row 500 m
Row 250 m
B. 4 rounds for time of:
2 Wall Climbs
Kettlebell Farmers Walk, 45 m
4 Strict Handstand Push-ups
Kettlebell Front Rack Walk, 45 m
Dienstag, 14.05.2019
1 rounds, 1 min per station, of:
Box Jump
Rest 30 secs
Pull-up
Rest 30 secs
Kettlebell Swing, 24/16 kg
Rest 30 secs
Dumbbell Alternating Reverse Lunge, 15/10 kg
Rest 30 secs
Knees-to-elbow
Rest 30 secs
Push Press, 40/25 kg
Rest 30 secs
Back Extension
Rest 30 secs
Wall Ball, 9/6 kg
Rest 30 secs
Burpee
Rest 30 secs
Double Under
FGB Style
Montag, 13.05.2019
A. Clean & Jerk 1-1-1-1-1
B. As many reps as possible in 12 mins of:
1 Strict Pull-up + 2 Push-ups + 3 Air Squats
2 Strict Pull-ups + 4 Push-ups + 6 Air Squats
3 Strict Pull-ups + 6 Push-ups + 9 Air Squats
...
Sonntag, 12.05.2019
A. Front Squat 50 (4 min Cap)
B. Bench Press 10-10-10
C. 5 rounds for max reps of:
max rep L Sit (Hanging)s
max rep Unbroken Double Unders
Samstag, 11.05.2019
A. Deadlift 3-3-3-3-3
B. 21-15-9 reps, for time of:
Shoulder-to-Overhead, 135/95 lbs
Chest-to-bar Pull-up
Freitag, 10.05.2019
A. Front Rack Lunge 10-10-10
B. Tabata 8x20:10
Push up
Row
C. For quality:
Stretch, 5 mins
Plank Practice, 5 mins
L-Sit Practice, 5 mins
Scale Practice, 5 mins
Handstand Descent Practice, 5 mins
Donnerstag, 09.05.2019
A. A single Handstand Hold hold for max time.
B. Trap Bar Farmers Walk 3xME at 1.5x BW
C. Ski Erg 1000 m
Mittwoch, 08.05.2019
A. Record your best Hang Power Clean 1 rep max lift.
Record your best Power Clean 1 rep max lift.
B. Record your best Weighted Pull-up 1 rep max lift.
C. Dumbbell Pull Over 15-15-15
D. For time: 200 Assault Bike (Calories)s
