Samstag, 25.06.2016
A. Back Squat 10-10-10
B. 5 rounds, 1 min per station, of:
Back Extension
Dumbbell Tricep Extension (Laying), 10/7.5 kg
Ring Row
Jumping Alternating Lunge
Plank Hold
Rest 1 min
FGB Style
Freitag, 24.06.2016
A. Weighted Pull-up 3-3-3-3-3
B. Bench Press 3-3-3-3-3
C. "Donny"
21-15-9-9-15-21 reps, for time of:
Deadlift, 225/155 lbs
Burpee
Donnerstag, 23.06.2016
A. 50-40-30-20-10 reps, for time of:
Ski Erg (Calories)
Walking Lunge
B. "Nate"
Complete as many rounds as possible in 20 mins of:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings, 2/1.5 pood
Mittwoch, 22.06.2016
A. Back Squat 5-5-5
B. 5 rounds for time of:
10 Toes To Bars
10 Power Snatches, 75/55 lbs
10 Wall Balls, 20/14 lbs
Dienstag, 21.06.2016
A. Find your Power Clean 1 Rep Max
B. 15-12-9 reps, for time of:
Thruster, 135 lbs
Weighted Pull Up, 45 lbs
C. "Annie"
50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up
Montag, 20.06.2016
A. For time: Row 500 m
B. 7 rounds for time of:
1 Rope Climb, 15 ft
10 Wall Balls, 20 lbs
15 Kettlebell Swings, 53 lbs
20 Double Unders
Sonntag, 19.06.2016
A. 5 rounds for time of:
5 Strict Toes To Bars
5 Handstand Push Up (Strict)s
B. 15-12-9-6-3 reps, for time of:
Power Clean, 135 lbs
Bar-facing burpee
Samstag, 18.06.2016
A. Ring Dip 5-5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10-10, using heaviest weight per set
B. 1 rounds, 1 min per station, of:
Double Under
Rest 1 min
Push-up
Rest 1 min
Box Jump
Rest 1 min
Ring Row
Rest 1 min
Jumping Alternating Lunge
Rest 1 min
Shoulder Tap (Plank Position)
Rest 1 min
Kettlebell Swing, 24/16 kg
Rest 1 min
Burpee Pull Up (Jumping Pull Up)
Freitag, 17.06.2016
A. Deadlift 3-3-3-3-3
B. As many reps in 7 mins as you can of:
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
12 Thrusters, 100/65 lbs
12 Chest-to-bar Pull-ups
15 Thrusters, 100/65 lbs
15 Chest-to-bar Pull-ups
18 Thrusters, 100/65 lbs
18 Chest-to-bar Pull-ups
21 Thrusters, 100/65 lbs
21 Chest-to-bar Pull-ups
...
Donnerstag, 16.06.2016
A. Complete as many rounds as possible in 12 mins of:
10 Bench Press, 155/105 lbs
Dumbbell Walking Lunge, 100/70 lbs, 20 m
B. For time: Row 1 km
Mittwoch, 15.06.2016
A. 8 rounds of:
3 Weighted Pull-ups, pick load
3 Weighted Dips, pick load
B. 5 rounds for time of:
9 Deadlifts, 135 lbs
6 Hang Power Snatches, 135 lbs
3 Overhead Squats, 135 lbs
C. Tabata Row (calories) 6 x 30:30
