Montag, 17.07.2017
A. Find your Power Snatch 1 Rep Max.
B. For time:
100 Push-ups
100 AbMat Sit-ups
100 Double Unders
100 Air Squats
100 Ring Rows
Sonntag, 16.07.2017
A. Overhead Lunge 10-10-10, using heaviest weight per set
Sled Pull 1-1-1, using heaviest weight per set
B. 3 rounds, each round for time, of:
21 Ski Erg Calories
15 Knees To Elbows
9 Burpees
Rest 3 min between rounds.
Samstag, 15.07.2017
A. Back Squat 5-5-5-5-5
B. Record your best Weighted Pull-up 1 Rep Max lift.
C. 5 rounds, 1 min per station, of:
Airdyne Calories
Wall Ball, 9/6 kg
FGB Style
Freitag, 14.07.2017
A. Tabata 8 x 20:10
Ring Row
Push-up
Dumbbell Hammer Curl
Swimming
Jumping Air Squat
B. Each for distance: Max Calories On Air Bike: 2x 3 mins
Donnerstag, 13.07.2017
A. Record your best Overhead Squat 1 Rep Max lift.
B. 5 rounds, 1 min per station, of:
Front Squat, 60/40 kg
Rest 1 min
Dumbbell Bench Press, 20/10 kg
Rest 1 min
FGB Style
C. For time: Row 500 m
Mittwoch, 12.07.2017
A. Sumo Deadlift 10-10-10
B. For time: 100 Double Unders
C. "Quarter Gone Bad"
5 rounds for total reps of:
Thruster, 135 lbs, 15 secs
Rest 45 secs
Weighted Pull-up, 50 lbs, 15 secs
Rest 45 secs
Burpee, 15 secs
Rest 45 secs
Dienstag, 11.07.2017
A. 7 rounds for time of:
21 Shoulder Press, 75/55 lbs
21 Back Extensions
B. For time: 200 Weighted Walking Lunges, 20/10 kg
C. A single set of Pull-ups for max reps.
