Montag, 24.04.2017
A. Record your best Power Clean 1 Rep Max lift.
B. "Fran"
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
Sonntag, 23.04.2017
Tabata 8 x 20:10
Ski Erg Calories
Bent Over Barbell Row
Plank Hold
Jumping Alternating Lunge
Dumbbell Hammer Curl
Samstag, 22.04.2017
A. Back Squat 3-3-3-3-3
B. Record your best Bench Press 1 Rep Max lift.
C. Row 2000 m
Freitag, 21.04.2017
For time:
100 Ski Erg Or Assault Bikes
100 Box Jump Overs
100 Ring Dips
100 AbMat Sit-ups
100 Db Snatch Alternating Arms, 70/50 lbs
Donnerstag, 20.04.2017
A. For time:
100 Double Unders
Run, 100 m
4 Rope Climbs, 15 ft
Run, 100 m
30 Front Squats, 135 lbs
Run, 100 m
Farmers Carry, 70 lbs, 100 m
20 One Arm Dumbbell Snatch (Alternating)s, 70 lbs
Run, 100 m
B. Each for time: Prowler Push: 3x 15 m
Mittwoch, 19.04.2017
A. Bench Press 3-3-3
B. 3 rounds, 1 min per station, of:
Back Squat, 135/95 lbs
Rest 1 min
Chest-to-bar Pull-up
Rest 1 min
Power Clean, 135/95 lbs
Rest 1 min
FGB Style
Dienstag, 18.04.2017
A. Deadlift 3-3-3
B. 3 rounds for time of:
10 Overhead Lunges
20 Ring Rows
30 Crunches
Montag, 17.04.2017
A. Goblet Squat 10-10-10, using heaviest weight per set
One Arm Db Row 10-10-10, using heaviest weight per set
B. As many reps in 15 mins as you can of:
Air Squat, 1 min
Double Under, 2 mins
Push-up, 3 mins
Back Extension, 4 mins
Pull-up, 5 mins
Sonntag, 16.04.2017
A. Farmers Carry 400 m
B. 30-20-10 reps, for time of:
Dumbbell Thruster, 35/20 lbs
Toes-to-bar
C. For distance: Ski Erg, 3 mins
