Freitag, 22.09.2017
A. 1 Power Clean + 2 Front Racked Alt. Reverse Lunges + 1 S2 Oh 1-1-1-1-1
B. 3 rounds for time of:
42 Row Calories
30 Airdyne Bikes
21 Ski Ergs
15 Burpee Box Jump Overs
Donnerstag, 21.09.2017
A. 50-30-20-10 reps, for time of:
Back Extension, 5/2.5 kg
Kettlebell Goblet Squat, 24/16 kg
Dumbbell Bench Press, 20/10 kg
B. For time:
5 Legless Rope Climbs
25 Ski Erg Calories
Rest 1 min
4 Legless Rope Climbs
20 Ski Erg Calories
Rest 1 min
3 Legless Rope Climbs
15 Ski Erg Calories
Rest 1 min
2 Legless Rope Climbs
10 Ski Erg Calories
Rest 1 min
1 Legless Rope Climb
5 Ski Erg Calories
Rest 1 min
Mittwoch, 20.09.2017
A. Sumo Deadlift 5-5-5
B. 4 rounds for time of:
15 Dumbbell Thrusters, 15/10 kg
5 1 Knees To Elbow, 1 Toe To Bar, 1 Pull Ups
Dienstag, 19.09.2017
A. Single Arm Dumbbell Overhead Walking Lunge 10-10-10
B. One Arm Db Row 10-10-10
C. For time:
25 Airdyne Calories
5 Rounds Of Cindies
20 Airdyne Calories
4 Rounds Of Cindies
15 Airdyne Calories
3 Rounds Of Cindies
10 Airdyne Calories
2 Rounds Of Cindies
5 Airdyne Calories
1 Rounds Of Cindy
Montag, 18.09.2017
A. Record your best Back Squat 1 Rep Max lift.
B. 3 rounds, 1 min per station, of:
Row Calories
Rest 1 min
Bench Press, 135/95 lbs
Rest 1 min
Barbell Bent Over Row (Supinated Grip), 135/95 lbs
Rest 1 min
FGB Style
Sonntag, 17.09.2017
A. As many reps as possible in 3 mins of: Bench Press, 80/40 kg
B. As many reps as possible in 2 mins of: Deadlift, 100/60 kg
C. For time:
15 Pull-ups
30 Airdyne Calories
10 Pull-ups
20 Airdyne Calories
5 Pull-ups
10 Airdyne Calories
15 Shoulder-to-Overheads, 70/40 kg
30 Jumping Alternating Lunges
10 Shoulder-to-Overheads, 60/40 kg
20 Jumping Alternating Lunges
5 Shoulder-to-Overheads, 70/40 kg
10 Jumping Alternating Lunges
Samstag, 16.09.2017
A. Record your best Power Clean 1 Rep Max lift.
B. Tabata 8 x 20:10: Front Squat, 40/25 kg
C. Tabata 8 x 20:10: Push-up
D. For time:
50 Airdyne Bikes
30 Row Calories
20 Ski Erg Calories
100 Double Unders
Freitag, 15.09.2017
A. Bench Press 5-10-20, using heaviest weight per set
Bent Over Barbell Row 15-15-15, using heaviest weight per set
B. As many reps as possible in 2 mins of: Rope Climb (Legless)
C. 5 rounds, 1 min per station, of:
Airdyne Calories
Wall Ball, 9/6 kg
FGB Style
Donnerstag, 14.09.2017
A. Back Squat 5-5-10
B. Complete as many rounds as possible in 15 mins of:
10 Box Jumps
15 Dumbbell Thrusters, 15/10 kg
20 Toes-to-bars
25 Calories, Air Bikes
Mittwoch, 13.09.2017
A. Find your Power Snatch 1 Rep Max.
B. For time:
30 Ski Erg Calories
-- then --
3 rounds of:
10 One Arm Kb Or Db Snatches, 24/16 kg
5 Pull-ups
5 Burpees
-- then --
30 Airdyne Calories
-- then --
3 rounds of:
10 Kettlebell Goblet Squats, 24/16 kg
5 Pull-ups
5 Burpees
-- then --
30 Row Calories
-- then --
3 rounds of:
10 Kettlebell Swings, 24/16 kg
5 Pull-ups
5 Burpees
Dienstag, 12.09.2017
A. 3 rounds, each round for time, of:
Prowler Pull/Push, pick load, 15 m
Rest 3 min between each round.
B. 3 rounds, each round for time, of:
Row, 500 m
20 Bench Press, 60/30 kg
Rest 3 min between each round.