Mittwoch, 24.04.2019
A. Bench Press 10-5-20, using heaviest weight per set
Rear Foot Elevated Split Squat 10-10-10, using heaviest weight per set
Yti Shoulder Stability 3x20, using same weight per set
B. 2 rounds, 2 mins per station, of:
Row Calories
Rest 1 min
Airdyne Bike
Rest 1 min
Ski Erg Calories
Rest 1 min
Dienstag, 23.04.2019
A. Deadlift 5-3-3-1-1-1
B. 3 rounds, 30 secs per station, of:
Ring L-Sit
Rest 15 secs
L Side Plank
Rest 15 secs
R Side Plank
Rest 15 secs
L Sit (Hanging)
Rest 15 secs
Pause Overhead Squat, 20/15 kg
Rest 15 secs
Reverse Hyper Row
Rest 15 secs
Scale Practice
Rest 15 secs
Scale Practice
Rest 15 secs
FGB Style
Montag, 22.04.2019
A. Front Squat 10-10-10
B. Every 1 min for 15 mins, alternating between:
1 Pause Snatch Deadlift + 2 Hang Power Snatch + 3 Snatch Balance, pick load
2/1 2 Pull Ups + 2 Knees To Elbows + 2 Toes To Bars
30 Double Unders
Sonntag, 21.04.2019
A. 3 rounds, 1 min per station, of:
Bench Press, 60/30 kg
Rest 30 secs
Ring Row
Rest 30 secs
Jumping Alternating Lunge
Rest 30 secs
FGB Style
B. 5 rounds for time of:
Run, 200 m
15 Kettlebell Swings, 53/35 lbs
10 Push Press, 95/65 lbs
Samstag, 20.04.2019
A. A single max effort Box Jump for total height.
B. 5 rounds for time of:
1 L-Sit Rope Climb
15/10 Strict Push-ups
20/15 Calories, Air Bikes
Rest 2 mins
Freitag, 19.04.2019
A. For quality: Handstand Descent Practice, 15 mins
B. 3 rounds for time of:
Plank Hold, 1 min
25 Crunches
15 Knees-to-elbows
C. Row 2000 m
Donnerstag, 18.04.2019
A. Dumbbell Pull Over 15-15-15, using heaviest weight per set
Bent Over Barbell Row 15-15-15, using heaviest weight per set
B. 3 rounds for time of:
20 Walking Lunges
30 Wall Balls, 20/14 lbs, 10/9 ft
40 Triple Unders
Mittwoch, 17.04.2019
A. Trap Bar Deadlift 10-10-10
B. 3 rounds for time of:
5 Strict L Pull-ups
15 Strict Push-ups
5 Strict L Pull-ups
15 Strict Push-ups
Row, 750 m
