Montag, 23.05.2016
A. Back Squat 5-5-5-5-5
B. Row 2000 m
Team: 5 Burpees OTM
C. "Lynne"
Five rounds for max reps of:
Bench Press, 1x bodyweight
Pull-ups
Sonntag, 22.05.2016
For time:
100 Double Unders
-- then --
3 rounds of:
15 Sumo Deadlift High-pulls, 40/25 kg
10 Overhead Lunges, 40/25 kg
5 Burpee Toes-to-Bars
-- then --
Double Kettlebell Front Rack Carry, 24/16 kg, 200 m
-- then --
15 Kettlebell Swings, 24/16 kg
10 AbMat Sit-ups
5 Burpee Pull-ups
-- then --
Run, 400 m
Samstag, 21.05.2016
A. Front Squat 3-3-3
B. "Grace"
For time: 30 Clean & Jerks, 135/95 lbs
C. A single set of Toes Through Rings for max reps.
Freitag, 20.05.2016
A. Bench Press 5-5-5
B. Tabata(8 x 20:10)
Push-up
Pull-up
Lateral Shoulder Dumbbell Raise
Alternating Dumbbell Bicep Curl
C. For time: 100 Dumbbell Walking Lunges, 20/15 kg
Donnerstag, 19.05.2016
A. Find your Power Snatch 1 Rep Max.
B. For 5 cycles: AMRAP in 2 mins of:
5 Overhead Squats, 40/25 kg
10 Kettlebell Swings, 32/24 kg
20 Double Unders
Rest 2 min between each cycle.
Mittwoch, 18.05.2016
A. Front Squat 5-5-5
B. 5 rounds, 1 min per station, of:
Bent Over Barbell Row, 50/35 kg
Strict Ring Dip
FGB-Style
C. Complete as many rounds as possible in 4 mins of:
30 Double Unders
10 Toes-to-bars
Dienstag, 17.05.2016
A. 10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Push-ups
Partner: I go, you go
B. For time:
100 Wall Balls
100 Ring Rows
100 Front Rack Walking Lunges, 24/16 kg