Sonntag, 22.01.2017
A. Record your best Power Clean 1 Rep Max lift.
B. Tabata 8 x 20:10
Ski Erg
Ring Row
Side Plank
Jumping Alternating Lunge
Samstag, 21.01.2017
A. A single max effort Box Jump for total height.
B. A single set of Ring Dips for max reps.
C. Find your Front Squat 3 Rep Max.
D. Row 500 m
Freitag, 20.01.2017
A. As many reps as possible in 2 mins of: Double Under
B. Sumo Deadlift 5-5-5
C. "Jackie"
For time:
Row, 1000 m
50 Thrusters, 45/35 lbs
30 Pull-ups
Donnerstag, 19.01.2017
A. Double Kettlebell Front Rack Step Up 10-10-10, using heaviest weight per set
One Arm Kettlebell Clean And Press 5-5-5, using heaviest weight per set
Pull Up (L) 5-5-5, using heaviest weight per set
B."McGhee"
Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
Mittwoch, 18.01.2017
A. Record your best Hang Power Snatch 15 Rep Max lift.
B. Bench Press 10-5-3-1-1, using heaviest weight per set
Rope Climb 5-3-3-1-1, using heaviest weight per set
C. For time:
100 Double Unders
50 Air Squats
25 Toes-to-bars
50 Air Squats
100 Double Unders
Dienstag, 17.01.2017
A. Complete as many rounds as possible in 10 mins of:
Farmer carry - bumper plate, 10/5 kg
10 Wall Balls
B. "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Montag, 16.01.2017
5 rounds, 30 secs per station, of:
Hang Power Clean
Push Press
Jumping Back Squat (Weighted)
Rest 30 secs
Ring Row
Push-up
Jumping Alternating Lunge
Rest 1:30
FGB Style
Sonntag, 15.01.2017
A. Dumbbell Bench Press 10-10-20-20, using heaviest weight per set
Weighted Pull-up 5-5-5-5, using heaviest weight per set
B. For time:
100 Double Unders
25 Toes-to-bars
25 Deadlifts, 225/155 lbs
50 Box Jump Overs, 24/20 in
