Montag, 19.06.2017
A. Find your Power Snatch 1 Rep Max.
B. 5 rounds, each round for time, of:
20 Ski Erg Calories
10 Overhead Squats, 40/25 kg
5 Rope Climbs
Rest 3 min between rounds
Sonntag, 18.06.2017
A. 7 rounds for time of:
3 Front Squats, 185 lbs
7 L Pull-ups
B. As many reps as possible in 3 mins of: Bench Press, 80/40 kg
C. For time:
Row, 1000 m
50 AbMat Sit-ups
30 Airdyne Calories
Samstag, 17.06.2017
A. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
15 Ski Erg Calories
Rest 3 min between rounds
B. 21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
C. Toes Through Rings 3x Max Rep
Freitag, 16.06.2017
A. Each for time:
Row 100 m
Row 250 m
B. For time: 100 Weighted Walking Lunges, 20/10 kg
C. 5 rounds, 30 secs per station, of:
One Arm Dumbbell Snatch (Alternating)
Ring Row
Push-up
Rest 30 secs
FGB Style
Donnerstag, 15.06.2017
A. 1 Power Clean + 3 Front Squat 5-4-3-2-1, using heaviest weight per set
Weighted Pull-up 5-4-3-2-1, using heaviest weight per set
B. 3 rounds, each round for time, of:
Prowler Pull/Push, 15 m
10 Burpee Box Jumps
15 Ski Ergs
Rest 3 min between rounds
Mittwoch, 14.06.2017
A. Bench Press 5x10, using same weight per set
Two Hand Dumbbell Bent Over Row 5x15, using same weight per set
B. Tabata 8 x 20:10
Jumping Split Lunge
Ski Erg
Swimming
Dienstag, 13.06.2017
A. One Arm Kettlebell Clean And Press 5-5-5-5-5, using heaviest weight per set
One Arm Kettlebell Row 10-10-10-10-10, using heaviest weight per set
B. 5 rounds for time of:
10 Snatch High Pulls, 50/30 kg
L Sit Hold (Parallette/Rings), 30 secs
C. 50-40-30-20-10 reps, for time of:
Double Unders (Unbroken)
Back Extension
