Montag, 21.08.2017
A. As many reps as possible in 3 mins of: Bench Press, 80/40 kg
B. 7 rounds for time of:
3 Front Squats, 185 lbs
7 L Pull-ups
C. For time:
Row, 1000 m
50 AbMat Sit-ups
30 Airdyne Calories
Sonntag, 20.08.2017
A. Weighted Box Step-up 10-10-10
B. 5 rounds for time of:
5 Strict Pull-ups
10 Hang Power Snatches, 50/30 kg
20 Double Unders (Unbroken)s
Samstag, 19.08.2017
A. Record your best Clean & Jerk 1 Rep Max lift.
B. For time:
10 Deadlifts, 135/95 lbs
20 Wall Balls, 20/14 lbs
10 Hang Power Cleans, 135/95 lbs
20 Kettlebell Swings, 53/35 lbs
10 Front Squats, 135/95 lbs
20 Box Jumps, 24 in
10 Push Press, 135/95 lbs
20 Pull-ups
10 Back Squats, 135/95 lbs
20 Burpees
Freitag, 18.08.2017
A. Back Squat 10-10-10, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
B. 1 rounds, 3 mins per station, of:
Calories, Air Bike
Rest 2 mins
Row Calories
Rest 2 mins
Plank Hold
FGB Style
Donnerstag, 17.08.2017
A. Bench Press 10-10-5-5-20, using heaviest weight per set
Renegade Row 10-10-10-10-10, using heaviest weight per set
B. Complete as many rounds as possible in 10 mins of:
10 Kettlebell Goblet Squats, 24/16 kg
10 Kettlebell Swings, 24/16 kg
10 Toes-to-bars
30 Double Unders
Mittwoch, 16.08.2017
A. Record your best Hang Power Snatch 15 Rep Max lift.
B. For time: 200 Walking Lunges
C. 3 rounds, 1 min per station, of:
Dumbbell Push Press, 20/10 kg
Rest 1 min
Ring Row
Rest 1 min
Airdyne Bike
Rest 1 min
FGB Style
Dienstag, 15.08.2017
A. Deadlift 5-5-5
B. In 15 mins do:
30 Ski Erg Calories
then in the remaining time, AMRAP of:
5 Strict Pull-ups
10 Push-ups
20 Double Unders
OTM 3 Burpees