Montag, 19.03.2018
A. Front Foot Elevated Reverse Lunge 10-10-10-10-10
B. Db Renegade Row 10-10-10-10-10
C. 21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Sonntag, 18.03.2018
A. Record your best Bench Press 1 Rep Max lift.
B. "1/2 Cindy"
Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
C. 3 rounds, 1 min per station, of:
Swimming
Plank Hold
Crunch
FGB Style
Samstag, 17.03.2018
A. "Havana"
Complete as many rounds as possible in 25 mins of:
150 Double Unders
50 Push-ups
15 Power Cleans, 185/125 lbs
B. Pull-ups 3x Max Rep
Freitag, 16.03.2018
A. For time: 20 Bench Press, 1x bodyweight
B. Back Squat (Wide Stance) 10-10-10
C. For time: Deck of Cards
sumo curl
slam ball
toes-to-bar
wall ball
Donnerstag, 15.03.2018
A. Deadlift 5-5-5
B. Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
20 Jumping Split Lunges
every 3 rounds 100 m Farmers carry w/ bumperplates 10/5 kg
Mittwoch, 14.03.2018
A. As many reps as possible in 2 mins of: Double Under
B. Thruster 21-15-9-3, use the heaviest weight you can per set
C. Each for time:
Row 250 m
Row 500 m
Row 1000 m
Dienstag, 13.03.2018
A. Back Squat 10-5-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. 3 rounds for time of:
5 Chest-to-bar Pull-ups
7 Double Dumbell Shoulder To Overheads, 22.5/15 kg
10 Box Jump Overs, 60/50 cm
Montag, 12.03.2018
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. Goblet Squat 25-25-25, using heaviest weight per set
Renegade Row 10-10-10, using heaviest weight per set
C. 8 rounds, 20 secs per station, of:
Double Unders (Unbroken)
Rest 10 secs
Knees-to-elbow
Rest 10 secs
FGB Style
Sonntag, 11.03.2018
A. Record your best Power Clean 1 Rep Max lift.
B. Teams of 3, for time:
100 Row (calories)s
100 Box Jump Overs, 24/20 in
100 Thrusters, 95/65 lbs
100 Toes-to-bars
100 Thrusters, 95/65 lbs
100 Box Jump Overs, 24/20 in
100 Row (calories)s
Samstag, 10.03.2018
A. Record your best Power Snatch 15 Rep Max lift.
B. Double Kettlebell Front Rack Lunge 10-10-10, using heaviest weight per set
Chest-to-bar Pull-up 10-10-10, using heaviest weight per set
C. 3 rounds, 1 min per station, of:
Ski Erg Calories
Swimming
Back Extension
FGB Style
Freitag, 09.03.2018
A. One Arm Kettlebell Clean And Press 5-5-5-5-5, using heaviest weight per set
One Arm Dumbbell Row 10-10-10-10-10, using heaviest weight per set
Back Squat 15-15-15-15-15, using heaviest weight per set
B. Complete as many rounds as possible in 3 mins of:
20 Assault Bike Calories
10 Burpees
max rep Double Unders
Rest 3 mins
20 Assault Bike Calories
10 Burpees
max rep Double Unders
