Sonntag, 22.04.2018
"Deck of Cards"
Samstag, 21.04.2018
A. "Baseline"
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
B. One Arm Kb Or Db Snatch 10-10-10-10-10, using heaviest weight per set
One Arm Row 10-10-10-10-10, using heaviest weight per set
C. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
Freitag, 20.04.2018
A. Bench Press 10-5-10-20, using heaviest weight per set
Dumbbell Curl And Press 15-15-15-15, using heaviest weight per set
B. Every 1 min for 10 mins, alternating between:
5 Back Squats
15 Airdyne Bikes
Donnerstag, 19.04.2018
A. Find your Hang Power Clean 1 Rep Max.
B. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Double Kettlebell Front Rack Box Step-up 10-10-10, using heaviest weight per set
Weighted Strict Pull-up 5-5-5, using heaviest weight per set
C. For time: Row 2 km
Mittwoch, 18.04.2018
A. For time:
10 Front Squats, 135 lbs
1 Rope Climb, 15 ft
9 Front Squats, 135 lbs
1 Rope Climb, 15 ft
8 Front Squats, 135 lbs
1 Rope Climb, 15 ft
7 Front Squats, 135 lbs
1 Rope Climb, 15 ft
6 Front Squats, 135 lbs
1 Rope Climb, 15 ft
5 Front Squats, 135 lbs
1 Rope Climb, 15 ft
4 Front Squats, 135 lbs
1 Rope Climb, 15 ft
3 Front Squats, 135 lbs
1 Rope Climb, 15 ft
2 Front Squats, 135 lbs
1 Rope Climb, 15 ft
1 Front Squat, 135 lbs
1 Rope Climb, 15 ft
B. 5 rounds, 30 secs per station, of:
Ski Erg
Rest 30 secs
One Arm Alternating Kettlebell Swing, 24/16 kg
Rest 30 secs
Airdyne Bike
Rest 30 secs
Dumbbell Shoulder Press, 15/10 kg
Rest 30 secs
FGB Style
Dienstag, 17.04.2018
A. Deadlift 5-5-5
B. Tabata 8 x 20:10
Push-up
Toes-to-Bar
Double Under
Side Plank
Swimming
