Montag, 19.02.2018
A. Record your best Hang Power Snatch 15 Rep Max lift.
B. For time:
100 Walking Lunges
50 Toes-to-bars
25 Airdyne Bikes
50 Back Extensions
100 Double Unders (Unbroken)s
Sonntag, 18.02.2018
A. Deadlift 5-10-20
B. Complete as many rounds as possible in 20 mins of:
10 Chest-to-bar Pull-ups
15 Push-ups
20 Alternating Pistols
After every 3 rounds, run 400m.
Samstag, 17.02.2018
A. Bench Press 10-5-10
B. Find your Front Squat 3 Rep Max.
C. Each for time:
Row 250 m
Row 500 m
Row 1000 m
Freitag, 16.02.2018
A. 1 Power Clean + 1 Hang Squat Clean + 1 Jerk 1-1-1-1-1
B. 3 rounds, 1 min per station, of:
L Sit
Ring Dip
Swimming
Jumping Split Lunge
FGB Style
Donnerstag, 15.02.2018
A. Jumping Back Squat (Weighted) 5-5-5, using heaviest weight per set
Plank Hold 3x1, using same weight per set
B. Complete as many rounds as possible in 3 mins of:
20 Assault Bike Calories
10 Burpees
max rep Double Unders
Rest 3 mins
20 Assault Bike Calories
10 Burpees
max rep Double Unders
C. 4 rounds, 30 secs per station, of:
One Arm Alternating Dumbbell Snatch, 25/15 kg
Rest 30 secs
Ring Row
Rest 30 secs
L Sit Hold
Rest 30 secs
FGB Style
Mittwoch, 14.02.2018
A. Record your best Synchronized Deadlift 1 rep max lift.
B. For time:
Buddy Carry, 200 m
11 Rope Climbs
-- then --
5 rounds of:
22 Wall Ball (Partner)s, 9/6 kg
22 Synchronized Hanging Knee Raises
-- then --
Row, 2000 m
Dienstag, 13.02.218
A. Bench Press 10-10-10, using heaviest weight per set
Dumbbell Bent Over Row 15-15-15, using heaviest weight per set
Side Raise 20-20-20, using heaviest weight per set
B. In 15 mins do:
Farmers Walk (Dumbbell), 35/20 kg, 400 m
then in the remaining time, AMRAP of:
10 Airdyne Bikes
10 Push-ups
10 Box Jumps
10 Knees-to-elbows
