Donnerstag, 17.10.2019
A. Every 5 mins for 30 mins do:
Run, 400 m
8 Strict Pull-ups
12 Toes-to-bars
16 Push-ups
B. Double Kettlebell Front Rack Carry 400 m
Mittwoch, 16.10.2019
A. Hang Squat Clean 3-3-3-3-3
B. Complete as many rounds as possible in 20 mins of:
2 Rope Climbs
10 One Arm Dumbbell Snatch (Alternating)s, 30/20 kg
2 Rope Climbs
20 Push-up (hand release)s
2 Rope Climbs
30 Double Unders
C. L-Sit 4x max hold
Dienstag, 15.10.2019
A. One Legged Deadlift 10-10-10
B. In 10 mins do:
Handstand Hold, 2 mins
then in the remaining time, AMRAP of:
10 Air Squats
10 Box Jumps, 24/20 in
10 Knees To Elbows
C. Pistols (Alternating Legs)s 5x10
Montag, 14.10.2019
A. Pull-up Hold 3x Max Hold
B. Dumbbell Bench Press 15-15-15
C. For time: 100 Walking Lunges
D. For time: Stretch, 15 mins
Sonntag, 13.10.2019
A. Record your best Front Squat 3 rep max lift.
B. For time:
21 Power Snatches, 95/65 lbs
9 Burpee Over Bars
15 Cleans, 95/65 lbs
9 Burpee Over Bars
9 Thrusters, 95/65 lbs
9 Burpee Over Bars
C. For time:
25 Strict Toes-to-bars
50 AbMat Sit-ups
Plank Hold, 1 min
Samstag, 12.10.2019
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
One Arm Kettlebell Row 10-10-10, using heaviest weight per set
Kettlebell Side Lunge 10-10-10, using heaviest weight per set
B. 4 rounds, 30 secs per station, of:
Dumbbell Sumo Squat To Curl, 20/12.5 kg
Rest 15 secs
Push-up
Rest 15 secs
FGB Style
C. 6 rounds for time of:
10 Plate Step ups, 10/5 kg
10 Toes-to-bars
10 Run, Row, Ski Or Bikes
Freitag, 11.10.2019
A. Deadlift 10-8-6-4-2
B. 3 rounds for quality of:
10 One Arm Ring Rows
20 Strict Press From Lunges
20 One Arm Alternating Kettlebell Swings
20 One Arm Kettlebell Front Squats
