Montag, 15.04.2019
A. Double Kettlebell Strict Press 5-3-3-1-1-1 / Dumbbell Shoulder Press 5-3-3-1-1-1
B. Row 5 km
Sonntag, 14.04.2019
A. Tempo Back Squat 5-5-5-5-5 (4-2-X-2)
B. Dumbbell Pull Over 15-15-15-15-15
C. "Helen"
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
Samstag, 13.04.2019
2 rounds, 2 mins per station, of:
Dumbbell Curl And Press, 12.5/7.5 kg
Rest 1 min
Ski Erg Calories
Rest 1 min
Weighted Hanging Knee Raise, 6/4 kg
Rest 1 min
Dumbbell Front Squat, 25/15 kg
Rest 1 min
Burpee Box Jump
Rest 1 min
Kettlebell Clean (One Arm), 24/16 kg
Rest 1 min
FGB Style
Freitag, 12.04.2019
A. A single set of Double Unders for max reps.
B. For distance: Handstand Walk: 1x 2 mins
C. Prowler Push 1-1-1-1-1, using heaviest weight per set
Legless Rope Climb 5x1, using same weight per set
D. For time: 20 Jumping Bar Muscle Ups
Donnerstag, 11.04.2019
A. "Tabata Barbell", 8 x 20:10
Deadlift, 185/135 lbs
Rest 1 min
Hang Power Clean, 135/95 lbs
Rest 1 min
Front Squat, 85/55 lbs
Rest 1 min
Push Press, 65/45 lbs
B. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
Mittwoch, 10.04.2019
A. Record your best Power Snatch 1 rep max lift.
B. Weighted Pull-up 3-3-3-3-3
C. "SFX Baseline"
For time:
Row, 500 m
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
Run, 400 m
Dienstag, 09.04.2019
A. As many reps as possible in 3 mins of: Bench Press, 60/30 kg
B. Complete as many rounds as possible in 10 mins of:
10 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg
20/15 Row Calories
C. Complete as many rounds as possible in 10 mins of:
10 SCALED (Pistol) - 12 inch boxes
10 Renegade Rows, 35 lbs
10 Box Jump (24 In.)s
10 Ball Slams, 30 lbs
D. For time: 100 Assault Bike Calories