Sonntag, 23.10.2016
A. Weighted Chest-to-bar Pull-up 1-1-1-1-1
B. 10 rounds for time of:
7 Sumo Deadlift High-pulls, 95/65 lbs
7 Front Squats, 95/65 lbs
7 Push Jerks, 95/65 lbs
Samstag, 22.10.2016
A. Record your best Clean & Jerk 1 Rep Max lift.
B. 10-9-8-7-6-5-4-3-2-1 reps, for time of:
Overhead Squat, 30/20 kg
Bicep Curl, 30/20 kg
C. 5 rounds, 45 secs per station, of:
Row Calories
Rest 15 secs
Double Unders (Unbroken)
Rest 15 secs
FGB Style
Freitag, 21.10.2016
A. Bench Press 10-5-10-20-20, using heaviest weight per set
Bent Over Barbell Row 10-10-10-20-20, using heaviest weight per set
Rear Delts Dumbbell Side Raise 10-10-10-20-20, using heaviest weight per set
B. 1 round, 2 mins per station, of:
Wall Ball (Partner), 9/6 kg
Synchronized Burpee
Synchronized Toes To Bar
FGB Style
Donnerstag, 20.10.2016
A. Find your Power Snatch 1 Rep Max.
B. For time:
Walking Lunge, 100 m
-- then --
5 rounds of:
5 Handstand Push-ups
10 Ring Rows
15 Kettlebell Swings, 24/16 kg
-- then --
Walking Lunge, 100 m
Mittwoch, 19.10.2016
A. Deadlift 10-5-5
B. 10 rounds for time of:
10 Ski Ergs
10 Box Jumps
Partner: "I go, you go"
C. For time: 100 Dumbbell Thrusters, 20/10 kg
Partner: Pull-Up Hold for max. time
Dienstag, 18.10.2016
A. Every 1 min for 30 mins, alternating between:
Rope Climb
Rest 30 secs
Dumbbell Bench Press
Rest 30 secs
Double Kettlebell Front Squat
Rest 30 secs
B. 3 rounds, 1 min per station, of:
Double Under
Plank Hold
Knees To Elbow
FGB Style
Montag, 17.10.2016
A. Prowler Push 20-20-20-20-20, using heaviest weight per set
Dumbbell Pull Over 15-15-15-15-15, using heaviest weight per set
B. Tabata (8 x 20:10)
Bicep Curl, 30/20 kg
Delts Dumbbell Side Raise
L Sit Hold
Row Calories
