Dienstag, 26.06.2018
A. Tabata 8 x 20:10
Hang Power Snatch, 50/30 kg
Ski Erg
Chest-to-bar Pull-up
B. Tabata 8 x 20:10
Side Plank
Hip Extension
C. Basics WOD #2
2 rounds, each round for time, of:
Row, 400 m
10 Burpees
Run, 250 m
Rest 1 min between each round.
Montag, 25.06.2018
A. Press 10-8-6-4-2, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 10-10-10-10-10, using heaviest weight per set
B. 3 rounds for time of:
25 Deadlifts, 225/155 lbs
Bike, 1000 m
Sonntag, 24.06.2018
A. A single max effort Box Jump for total height.
B. Complete as many rounds as possible in 20 mins of:
max rep Bench Press, 0.5x bodyweight
max rep Pull-ups
max rep Double Unders (Unbroken)s
Samstag, 23.06.2018
A. 1 Power Clean + 2 Front Rack Alternating Reverse Lunges + 1 Jerk 1-1-1-1-1, using heaviest weight per set
Med Ball Jumping Squat 5-5-5-5-5, using heaviest weight per set
B. In a Team of 3:
10 Minute AMRAP:
P1: 200m Run
P2: Max Reps Wall Ball (20/14#)
P3: Rest
*Score = Max Reps of Wall Ball.
Rotate when person is finished running.
Rest 2:00
10 Minute AMRAP:
P1: 20/15 Cal Row
P2: Max Reps Burpees
P3: Rest
*Score = Max Reps Burpees.
Rotate when person is finished rowing.
Rest 2:00
10 Minute AMRAP:
P1: 15/10 Cal Bike
P2: Max Reps Toes to Bar
P3: Rest
Freitag, 22.06.2018
A. 5 rounds, each round for time, of:
Row, 250 m
15 Wall Balls, 9/6 kg
10 Toes-to-bars
Rest 3 min between each round
Donnerstag, 21.06.2018
A. Deadlift 10-10-10, using heaviest weight per set
Dumbbell Bench Press 20-20-20, using heaviest weight per set
B. For time:
50 Feet Elevated Ring Row 3 Second Pauses
100 Overhead Plate Lunges, 10/5 kg
200 Double Unders
Mittwoch, 20.06.2018
A. Tabata 6 x 30:30
Press, 40/25 kg
Airdyne Bike
Seated Legless Rope Climb
Ski Erg
Weighted Box Step-up, pick load
Dienstag, 19.06.2018
A. 1 Power Clean + 3 Front Squat 3-2-1, using heaviest weight per set
Dumbbell Pull Over 15-15-15, using heaviest weight per set
Weighted Strict Pull-up 5-3-1, using heaviest weight per set
B. For time: Row, 5000 m
Partner
Montag, 18.06.2018
A. 3 rounds, 1 min per station, of:
Db Chest Fly On Bench, pick load
Rest 30 secs
Bent Over Barbell Row, pick load
Rest 30 secs
Push-up
Rest 30 secs
Squat To Hammer Curl, pick load
Rest 30 secs
FGB Style
B. Complete as many rounds as possible in 12 mins of:
20 Jumping Alternating Lunges
max rep Toes-to-bars
max rep Double Unders (Unbroken)s
Plank Hold, 1 min
