Donnerstag, 20.06.2019
A. Record your best Power Clean + Hang Squat Clean + Front Squat 1 Rep Max lift.
B. 7 rounds for time of:
10 Wall Balls, 20/14 lbs
10 Pull-ups
Mittwoch, 19.06.2019
A. Sled Pull And Push Combination 1-1-1-1-1
B. 4 rounds, 20 secs per station, of:
Row Calories
Rest 40 secs
Bench Press, pick load
Rest 40 secs
Assault Bike Calories
Rest 40 secs
Push-up
Rest 40 secs
Dienstag, 18.06.2019
A. 3 rounds, each round for time, of:
5 Power Cleans, 1x bodyweight
10 Kettlebell Swings, 32/24 kg
15/10 Ski Erg Calories
Rest 3 mins between each round.
B. 3 rounds for time of:
50 Double Unders
Handstand Hold, 2 mins
35 AbMat Sit-ups
Montag, 17.06.2019
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
Lateral Shoulder Dumbbell Raise 25-25-25, using heaviest weight per set
B. 3 rounds, 45 secs per station, of:
Kettlebell Goblet Squat, 32/24 kg
Rest 15 secs
Toes-to-bar
Rest 15 secs
Kettlebell Goblet Lunge, 32/24 kg
Rest 15 secs
L Sit On Parallette
Rest 15 secs
FGB Style
Sonntag, 16.06.2019
A. Shoulder Press 5-5-5-5-5
B. For time:
100 Assault Bike Calories
200 Double Unders
Farmers Walk (Kettlebell), 64/48 kg, 300 m
Run, 400 m
Samstag, 15.06.2019
A. Deadlift 3-3-3
B. Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
Freitag, 14.06.2019
A. Teams of 2 Complete as many rounds as possible in 25 mins of:
Row, 1000 m while partner holds DB/KB (45-55/25-35 lbs) in each hand
150 Double Unders while partner Handstand Holds
100 Synchronized Air Squats
75 AbMat Sit-ups while partner Plank Holds
50 DB/KB Snatches, (45-55/25-35 lbs)
B. For quality:
Scale Practice, 7 mins
L-Sit Practice, 7 mins
Handstand Practice, 7 mins
Plank Practice, 7 mins
Stretch, 7 mins
Donnerstag, 13.06.2019
A. Tempo Front Squat 3-3-3-3-3
+ 5 kettlebell swings
B. Dumbbell Pull Over 15-15-15
C. Every 1 min for 8 mins, alternating between:
12 Assault Bike Calories
Plank Hold, 40 secs
Mittwoch, 12.06.2019
A. Dumbbell Bench Press 20-20-20, using heaviest weight per set
Ring Row 20-20-20, using heaviest weight per set
B. "Team Kelly"
5 rounds for time of:
Team Run, 400 m
30 Box Jumps, 24/20 in
30 Partner Alternating Wall Balls, 20/14 lbs