Dienstag, 18.02.2020
A. Dumbbell Tricep Extension (Laying) 10-10-10
B. Power Snatch 3-3-3-3-3
C. Ring Rows 3x15
D. Complete as many rounds as possible in 8 mins of:
10 Toes-to-bars
30 Double Unders
Montag, 17.02.2020
A. Record your best Power Clean 1 rep max lift.
B. For time:
100 Row (calories)s
100 Ski Erg (Calories)s
100 Assault Bike (Calories)s
Sonntag, 16.02.2020
A. Back Squat 5-5-5-5-5
B. As many reps as possible in 5 mins of: Kettlebell Long Cycle Clean and Press
C. For Time: Deck of Cards
D. L Sit Hold 5x Max Hold
Samstag, 15.02.2020
1 rounds, 5 mins per station, of:
Hand Over Hand Sled Pull
Rest 2 mins
Bench Press, 60/30 kg
Rest 2 mins
Concept 2 Bike Erg
Rest 2 mins
Knees-to-chest
Rest 2 mins
Burpee-to-Plate
Rest 2 mins
FGB Style
Freitag, 14.02.2020
A. Two Hand Dumbbell Bent Over Row 12-12-12
B. Tempo Push Ups 3x Max Rep
5-10-X
C. Complete as many rounds as possible in 24 mins of:
25 Double Kettlebell Deadlifts, 24/16 kg
Double Kettlebell Front Rack Walking Lunge, 24/16 kg, 50 ft
Double Kettlebell Overhead Carry, 24/16 kg, 100 ft
Double Kettlebell Farmers Carry, 24/16 kg, 150 ft
Donnerstag, 13.02.2020
A. Back Squat 10-8-6-4
B. Pull-up Hold 3x Max Hold
C. 3 rounds for quality of:
5 Double Kettlebell Hang Cleans, pick load
Double Kettlebell Front Rack Carry, pick load, 100 m
20/15 Ski Erg Calories
30 Banded Pull Aparts
Rest 2 mins
Mittwoch, 12.02.2020
A. Tempo Bench Press 5-5-5-5-5
5-3-X
B. Trap Bar Jump 5-5-5-5-5
C. Every 1 min for 15 mins, alternating between:
10 Supine Ring Rows
L Side Plank, 40 secs
R Side Plank, 40 secs
15 Reverse Snow Angels
Hollow Rock, 40 secs
